AM:
as many rounds in 20 minutes:
15 ring dips
20 alternating SA DB Power Snatch – 55#/35#
25 double unders

PM:
Low Bar Back Squat – 5,4,3,2,1; 240 sec rest b/t sets

biceps to rings on dips
hips to full ext at top of snatch

there are 60 total reps per round in AM workout, post total reps for the 20 minute time frame completed to comments along with the back squat totals for PM workout

post wod fuel part 1 – male:
above 12% – 40g prot/40g carb
8-12% – 40g prot/60g carb
below 8% – 40g prot/80g carb

post wod fuel part 1- female:
above 16% – 30 g prot/20 g carb
12-14% – 30 g prot/40 g carb
below 12% – 30 g prot/60g carb

eat a large PFC meal 60 min after post wod fuel for everyone

post wod fuel part 2 – male:
above 12% – 40g prot/0g carb
8-12% – 40g prot/10g carb
below 8% – 40g prot/20g carb

post wod fuel part 2 – female:
above 16% – 20 g prot/0 g carb
12-14% – 20 g prot/10 g carb
below 12% – 20 g prot/20g carb

eat a low GI PFC meal 60 min after post wod fuel for everyone, stress the protein and good fats