Wednesday - WOD 23 - 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

HSPUs

2 min rest

Part 2

In a 5 min window

400 meter run

Then AMRAP

deadlifts 185/135

2 min rest

Part 3

In a 5 min window

400 meter run

Then

AMRAP

Plate candlestick getups 25/15