Elizabeth

Benchmark WOD · For time · time cap 14 min

Cleans and ring dips: pulling power from the floor and pressing strength. Ring dips are usually what slows people down.

RX (kg)

21-15-9 Cleans 61/43 kg Ring dips

21-15-9 Cleans 135/95 lb Ring dips

21-15-9 Cleans 43/29 kg (95/65 lb) Banded ring dips or bar dips

15-12-9 Cleans 30/20 kg (65/45 lb) Bench dips

A starting point: your coach knows what fits you. Keep the stimulus of the workout rather than the exact numbers.