B. Mobility
Handstand superman drill
10-15 repetitions
*for members who can’t go upside down, use a pike position from a box or even from the floor.
C. Specific
2 sets
3 push-up to downward dog
7/7 Banded Y pulls
5 Push press
5 push jerks
Scaling options
Beginner
6 rounds
12/9 Cal Row/Ski/Bike
15 Snatches @light
Rest 2mins between rounds
Intermediate
6 rounds
20/16 Cal Row/Ski/Bike
15 Snatches @65/45 lbs
Rest 2mins between rounds
COMP
6 rounds
30/25 Cal Ski
15 Snatches @95/65 lbs
Rest 2mins between rounds
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5 @75-80%
Score: Weight used across each set
TC: 15mins
Scaling options
Beginner
Push Press or Jerk
Every 3 mins x 5 sets
5 @moderate
Intermediate & COMP
5 x 5 @75-80%
Rest 2-3mins