Friday, July 8

Warm-up
Warm-up
3 RDS
1:00 Bike
10 Air Squats→ 10 PVC OH Squat→ 10 OHS Squats w/ Empty Barbell
10 Groiners

Weightlifting
Hang Snatch (1×1)
18 MINS TO BUILD TO 1RM HANG SNATCH

Metcon
“Oompa Loompa” (Time)
For Time:
30/25 Cal Bike
15 Squat Snatches (95/65lb)(43/29kg)
25/20 Cal Bike
10 Squat Snatches
20/15 Cal Bike
5 Squat Snatches

14 MIN CAP

Cool Down
1:00 Barbell Quad Smash/Side
1:00 Thread the needle/Side