BARBELL BEST FRIEND 09.28.2015

All
ALL: Metcon (No Measure)
90/90 Hip Lift

4 sets of 4 breaths

3 Sets:
Snatch Low Liftoff x 3
Snatch Mid Liftoff x 3
Snatch High Liftoff x 3
Muscle Snatch from Hip x 3
Tall Snatch x 3
Overhead Squat x 3

Notes
Use empty bar.
Low Liftoff: https://www.youtube.com/watch?v=kGsy5Cj9xk8
Mid Liftoff: https://www.youtube.com/watch?v=_M8qMl3PclU
High Liftoff: https://www.youtube.com/watch?v=nU7y-Z0QaJU

ALL: Hang Snatch (75%x2, 80%x2, 85%x2, build to heavy double)

ALL: Metcon (AMRAP – Reps)
3 Rounds for Total Reps:
1:00 Rope Climbs
0:15 Rest/Transition
1:00 Pushups
0:15 Rest/Transition
1:00 Row for Calories
0:15 Rest/Transition
In a bigger class, expect this to potentially run in heats.

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