This TIOT, I would like you guys to get 20-30g of good carbs 1-2hrs prior to your WOD and then within 45mins after. Do this for three days in a row and see if you experience any difference in your performance. Examples: sweet potatoes, plantains, fruit, etc. You will need to figure out the serving size of your chosen carb. Please pair this with 20-30g of protein. The fat from your protein source should be sufficient. Boom, do it.
Strength: Alternate the following.
DB Rows 5×5-8reps Very Heavy
Plyo Push Ups 5-5-8reps
EMOM x 10 min: (starts on zero, which is an even number)
Power Snatch 3 reps Even Numbered Mins
Overhead Squat 3 reps Odd Numbered Mins
*Compare to 5/22/14, attempt to go heavier. Use what you learned yesterday.