Rybakou pull and recieve, bar is close, hips low, very close stance for such a lenky guy...world record snatch holder

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***OPTIONAL WORKOUT***

Level 1, 2, & Crossfit Comp: Week 1/3 in this rotation, match or beat last week/past phases.                                                                       
Optional workout:

A)    Snatch: A, B,Cs/technique work/warm-ups with barbell only

B)    Clean & Jerk: A, B,Cs/technique work/warm-ups with barbell only

Level 3: Week 1/3 in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: to 1rm w/ no misses. (30min)
B) C&J: to ~90% of top C&J for the week or last warm-up/opener type of weight.  No misses and do NOT grind out any heavy cleans. (20-30min)                                                                                                                

CF Comp: Week 1/3 in this rotation, match or beat last week/past phases.                                                                        Oly Workout from Level 1, 2, or 3

Team LAB-4/19/13-Friday

***OPTIONAL WORKOUT***

Level 1, 2, & Crossfit Comp: Week 1/3 in this rotation, match or beat last week/past phases.                                                                       
Optional workout:

A)    Snatch: A, B,Cs/technique work/warm-ups with barbell only

B)    Clean & Jerk: A, B,Cs/technique work/warm-ups with barbell only

Level 3: Week 1/3 in this rotation, match or beat last week/past phases.                                                                       
A) Snatch: to 1rm w/ no misses. (30min)
B) C&J: to ~90% of top C&J for the week or last warm-up/opener type of weight.  No misses and do NOT grind out any heavy cleans. (20-30min)                                                                                                                

CF Comp: Week 1/3 in this rotation, match or beat last week/past phases.                                                                        Oly Workout from Level 1, 2, or 3

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