Today's Workout via OPT

Part 1
On the minute every minute for a max of 20 minutes:
[Power Clean and Push Jerk - 70% 1RM Clean and Jerk] x 2
6 KBS - 2/1.5 pd

if you do not make the reps on the minute, rest for the entire next minute and try to continue on again

post wod fuel male:
above 12% - 10g prot/30g carb
8-12% - 10g prot/20g carb
below 8% - 10g prot/30g carb
post wod fuel - female:
above 16% - 10g prot/20g carb
12-14% - 10g prot/25g carb
below 12% - 10g prot/30g carb

rest EXACTLY 60 min

Part 2:
For time;
Row 350 m
25 burpees
Row 350 m

post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/25g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/10g carb
12-14% - 20g prot/20g carb
below 12% - 20g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

post times, rounds and minutes achieved to comments