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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

Amrap 5

10/8 cal Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Specific

Jerk Drills

5 btn dip hold

5 btn Push press + pause in ext.

5 drop jerk

5 btn Split jerk

Weightlifting

A: Metcon (Weight)

Behind the neck Jerk

5x3reps

Work up to a RPE 8/10
Score: Heaviest set

TC: 15mins

Scaling options

Beginner

Push press

3-3-3-3-3

*Gaining the necessary positional and prerequisite, shoulder girdle strength for the jerk.

Intermediate

Split Jerk

3-3-3-3-3

COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 mins

15 CTB

10 Strict HSPU

15 Front Squat 135/95lbs
KG: 60/40

Score: Rounds + reps

Scaling options

Beginner

Amrap 15 mins

15 Ring rows

10 Strict DB press

15 Front Squat @light

Intermediate

Amrap 15 mins

15 Pull-ups / Assisted CTB

10 Piked HSPU

15 Front Squat @95/65lbs

COMP

10 rounds for time

15 CTB

10 Strict HSPU

5 Front Squat @135

Extra Accessory

Metcon (No Measure)

Floor facing angel

3 x 60 seconds effort

Rest 60 seconds between sets
Goal: Scapular engagement