WOD 4/7

A. 12:00 E202
3 TnG Power Clean & Jerk  (6 sets)
*work up to the weight you plan to use during today’s conditioning

B. 4 rounds
10 clean and jerks @ 135 / 85 / 45
Ring dips @ 12 / 8 / 6
(Scale to Box or Bench Dips as needed)
400m run
1:00 Rest
*time recorded
*30 minute cap

Scaling Guide:
– 17 – 23 min, about 5 min per round including the rest.
– Scale Up: 155/105 bar and 6/3 muscle ups instead of ring dips, perform 30s of plank during each ‘rest’