ELIZABETH (10 minute cap)
Both power and squat-clean versions are on BtWB.
S1= 95-115/55-75, Ring dips or bar dips
S2= Bar Dips or 1.5X bench dips
S3= 15-12-9, Bench Dips/Push ups
Things to consider… If you have a poor:
DL = hang clean
Front squat (FS) = power clean
DL and FS = hang power cleans.
IF one movement is going to turn into a slog, scale as 12-9-6.
IF both movements are going to be a slog then scale:
15-12-9, or 12-9-6
Even: 1-3 Strict Pull-ups
Odd: 10 Surfer burpees
S1= ring/bar rows, 5-7 surfer burpees (~30 sec)
RX+= 5 strict pull-ups