CrossFit WOD, April 12, 2018

DT’s Snatch

Warm-up
Row 400m
then 3 Rounds
10 Empty Bar press
:30 Bar Hang
10 PVC Passthrough

Mobility
:30 Thread the Needle
1:00 Barbell Quad Smash (get IT Band and Adductors too)
x2

Weightlifting
Shoulder Press (3-3-3-AMRAP)
70%

Metcon
DT’s Snatch (Time)
5 Rounds
12 Snatch Grip DL 95/65#
9 Hang Power Snatch
6 OHS
Rx+ 135/95