CFV 6 am John
Warmup
run to sidewalk & back
In sequence: KB snatch 9#, OH squat, bring KB down to neck return to OH, stand up -1 rep
5 reps each side
Strenth
Cleans *use hips to propell (like KB swing)
empty bar 3x3 33#
43# 3x2
53# 3x2
63# 3x2
73# 2x1
Back Squat
53# 3
63# 3
73# 3 somewhat heavy, but got it done
WOD 3 rounds for time
21 10# wall balls
24 OH lunges (12 ea side)
9.21 mins **legs sceaming
John on H2C
Train to the majority of the task
Goals: Run OMSI leg soon for time
Run 3 mi of Timberline, then OMSI
If diff >10 mins: add hill work
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