Front squats 5x15 @ 65-75% hip extension             4x10   2 sec squeeze at top             "Realm Royal" 16/14/12/10/8/6/8/10/12/14/16: Ring Rows 6/5/4/3/2/1/2/3/4/5/6– Power Snatch (135/95 | 95/65 | 75/55) Core tababta              30 on 10 off   side to push up plank           9 rounds        LiteFit Heal elevated goblet squats (don’t

Negatives HSPU or Strict press (50% of S.P.) 10x5  @ 3 sec tempo            California Dreamin’ NFT     3 rounds        Row 15/11 cal OH lunges 30ft (One Arm’d OH) Olympic Lifting @ 6 pm BASIC BREAKDOWN OF SNATCH WORKING SET UP!! 10 mins per Section/ REST AS NEEDED/DON'T RUSH!!! *START

Deadlifts 2x5     75% 2x3     80% 2x2     85% 2x1     95% 2x1     95% "Bandaid" 1 to 10 and back DB Thrusters D-Ball cleans LiteFit Circuits @ 2 mins per station for MAX reps REST 1 Min b/w stations Rowing BattleRopes KBS Box Step Ups (WEIGHTED) Jumping Pull Ups Walking Lunges REST 5 MINS "Bandaid" 1 to 10 and back DB Thrusters D-Ball cleans