11/26/2018

0-5min 
Build to a tough hang squat clean 
255lbs

5-10min
Build to a tough back squat 
335lbs


5 Sets, @ smooth, controlled effort: 
30 Sec Power Snatch @ 75# 
30 Sec Rest 
30 Sec Row Cals 
30 Sec Rest 
30 Sec Deadlift @ 185# 
30 Sec Rest 
30 Sec Burpee 
30 Sec Rest 
30 Sec Thruster @ 75# 
rest 3min 
Set 1 - 14 PS/15 DL/ 9 Burpees/14 Thrusters
Set 2 - 14/15/8/13
Set 3 - 13/13/8/12
Set 4 - 13/13/8/12
Set 5 - 12/13/8/14


2x through; 6-8 reps each of: 
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias
A6. Groin Shift to Short Hamstring Hold
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done