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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 Rotating T spine squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2 sets

3-5 Clean first pull

3-5 Hang clean pull

3-5 segment power cleans

3-5 Front squats*

*Pause for 2 seconds in the power clean receiving position

Weightlifting

A: Clean (4sets of 4 + 2)

4x 4 Clean first pull + 2 Segment Power clean

@75-80%

Score: Weight used across each set

TC: 10mins

Scaling options

Beginner

Clean first pull + Hang Power clean

6 x 2 + 2 @moderate

Intermediate & COMP

As written

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Metcon

B: “Honey Badger” (Time)

5 rounds for time

50 Double-unders

10 Thrusters 135/95 lbs

12 Bar facing burpees

The honey badger is notorious for its strength, ferocity and toughness. It is known to savagely and fearlessly attack almost any other species when escape is impossible, reportedly even repelling much larger predators such as lions and hyena. Bee stings, porcupine quills, and animal bites rarely penetrate their skin.
KG:60/40

Score time

TC: 15 mins

Scaling options

Beginner

5 rounds

50 Single unders*

10 DB Thrusters @Moderate

8-12 Burpees

*Attempt a double under every 10 reps

Intermediate

5 rounds

25 Double unders

10 Thrusters 95/65 lbs

8-12 Bar facing burpees

COMP

As written

Extra Accessory

Metcon (No Measure)

3 sets

12 Hip thrust @AHAP

12 Swiss ball leg curl
Goal: Mass hypertrophy of the glutes and hamstrings

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