eat your wheaties

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

rest well on Saturday!