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
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