Workout Prep:
Every 2:00 for 3 sets:
6 unbroken cleans
3-6 unbroken dips
– Build to workout load.
– Use workout variations.
BENCHMARK WOD: ELIZABETH
21-15-9 reps for time:
Cleans (95/135 lb)
Ring dips
Intermediate:
21-15-9 reps for time:
Cleans (65/95 lb)
Jumping ring dips
Beginner:
15-12-9 reps for time:
Cleans (35/45 lb)
Foot-assisted ring dips
Home Workout:
At-home option:
21-15-9 reps for time:
Dumbbell power cleans (35/50 lb)
Push-ups on the dumbbells
– Use two dumbbells
Movement scaling options:
Clean: Load, reps, hang power clean, dumbbell options
Ring dip: Reps, jumping, banded, foot assisted, box dips
Post-Workout Skill Work:
EMOM 7:
3 box jumps
– Use a higher box than you would normally use.