our coaches can move weight with there minds

part 1:
3 rounds for time;
10 power clean – 155#
15 chin ups
20 squats

rest 6 or more hours

part 2:
Run 1 mile – all out!

hips must be straight at top of catch on clean
squats to 10″ object/bench/pad/mat…hips extend fully at top

post fuel – part 1:
above 12% – 30g prot/10 g carbs – PFC meal 60 min later
8-12% – 30g prot/20 g carbs – PFC meal 60 min later
below 8% – 30g prot/30 g carbs – PFC meal 60 min later

post fuel – part 2:
above 12% – 30 g prot/10 g carbs – PFC meal 60 min later – no overeating allowed
8-12% – 30 g prot/20 g carbs – PFC meal 60 min later – have a dessert
below 8% – 30 g prot/30 g carbs – PFC meal 60 min later – overeat if you wish