for loads:
hang power clean – 1,1,1,1,1,1,1; 180 sec rest b/t sets

ensure all sets are a challenging 1

post wod fuel:
above 12% – 40g prot/0 carb
8-12% – 40g prot/0 carb
below 8% – 40 g prot/0 carb

eat a balanced PFC meal 60 min after post wod fuel – keep carbs low GI and fat high

take this as a back off day – moderate intensity, low volume…Saturday and Sunday WOD’s will test the other 2 primary energy systems at moderate intensity and low volume..there will be one workout each per day