12/10/2018

4 Sets, @ smooth, controlled effort: 
60 Sec Power Snatch @ 75# 
30 Sec Rest 
60 Sec Row Cals 
30 Sec Rest 
60 Sec Deadlift @ 185# 
30 Sec Rest 
60 Sec Burpee 
30 Sec Rest 
60 Sec Thruster @ 75# 
rest 3min 

Set 1 - 18/18/22/15/18
Set 2 - 18/18/21/14/18
Set 3 - 17/18/20/14/18
Set 4 - 17/18/20/14/18

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 - https://www.youtube.com/watch?v=6yef5dangSs
A6. Groin Shift to Short Hamstring Hold - https://www.youtube.com/watch?v=bu9v_GSotew
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