Elizabeth

girl

Cleans and ring dips in a 21-15-9 descending rep scheme. Tests upper body pressing endurance and clean cycling.

Est. 2003

Rx Standards

Scheme

21-15-9

Rx Male

61 kg cleans

Rx Female

43 kg cleans

Movements

90 total reps

21Clean61/43 kg

21Ring Dip

15Clean61/43 kg

15Ring Dip

9Clean61/43 kg

9Ring Dip

Performance Levels

Beginner

14:00++

Beginner

14:00++

Intermediate

7:00 - 12:00

Intermediate

7:00 - 12:00

Advanced

4:00 - 7:00

Advanced

4:00 - 7:00

Elite

< 3:30

Elite

< 3:30

Tips & Strategy

•Squat cleans save energy vs power clean + front squat
•Kipping ring dips are essential — strict will gas you out
•The round of 15 is the hardest — plan your breaks there

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Angie

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Annie

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Barbara

5 rounds (3 min rest between rounds)

Candy

5 rounds for time

Chelsea

EMOM 30 min