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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded good mornings

45sec Row/Bike/Run/Ski @ Moderate

30sec Banded T pull aparts

30sec Row/Bike/Run/Ski @ Hard

B. Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific

2 sets

3 clean first pull

3 hang muscle clean

3 heaving hang squat clean

3 jerk dips

3 jerk balances

3 Push Jerk

3 tempo clean & jerk

Weightlifting

A: Heavy Grace (Time)

For time

30 Clean & Jerk 225/155lbs
KG: 100/70

Score: Time

TC: 10mins

Scaling options

Beginner

30 Clean & Jerk @Heavy

Intermediate

30 Clean & Jerk @185/135lbs

COMP

As written

Metcon

B: Metcon (Time)

3 rounds

20/16 Cal Bike/Row/Ski

20 KB Swings 24/16 Kg

20/16 Cal Bike/Row/Ski

20 KB Swings 24/16 Kg

20/16 Cal Bike/Row/Ski
Score: Time

TC: 26mins

Scaling options

Beginner

3 rounds

12/9 Cal Bike/Row/Ski

20 Russian KB Swings @light Kg

12/9 Cal Bike/Row/Ski

20 Russian KB Swings @light Kg

12/9 Cal Bike/Row/Ski

Intermediate

As written

COMP

3 rounds

20/16 Cal Bike

20 KB Swings @24/16 Kg

20/16 Cal Bike

20 KB Swings @24/16 Kg

20/16 Cal Bike

Cool down

5-8 minutes on bike or light jog