Tuesday - WOD 187 - Hurry

Group warm up.
Empty bar warm up
Shoulder / chest mobility

Strength
8 min wonderful ladder
Power snatch 95/65
* min 1 - 1 rep
Min 2 -2 reps
And so on

Metcon
Part 1
In a 5 min window
400 meter run
Then AMRAP
10 single arm snatch 53/35
10 hollow rocks

2 min rest

Part 2
In a 5 min window
400 meter run
Then AMRAP
5 deadlifts 185/135
5 HSPUs

2 min rest

Part 3
In a 5 min window
400 meter run
Then
AMRAP
5 candlestick getups
10 air squats