Thursday 10/15/15 - Knees Back, Knees Up

MAIN WOD M:1 RDL Establish 8RM, 10@95%, 10@90%

Notes: Go as low as possible while keeping back flat, knees back, and tension on hamstrings.

M:2 3 Rounds For Time: 10 Power Snatch 115#/75# 20 Knees-To-Elbows

Knees-To-Elbows → Hanging Leg Raises → Tuck Ups

VIRTUOSITY V:1 Warm Up V:2 Learn

V:3 Review: Cleans, Ring Dip/Support, Push up

V:4 “Elizabeth” (Learn about bench mark workouts.) 21-15-9 Power Cleans Ring Dips

For Ring Dips: Box Dip, between 2 boxes (not tricep dips) → Ring Push Ups →Push Ups