081722

2 Rounds
Hanging Knee Raise x10
Ankle Crush
Runner's Stretch
Barefoot Muscle Sn 45x5
2 Rounds
Hanging (Supinated) x00:15
Barefoot Power Snatch 45x3

Superset A:
Front Squat 115x5, 165x3x3
1+1/4 Dips x1, x2, x3, x4, x4+1
-then-
1+1/4 Squat 165x1, 205x1, 225x1
Superset B:
Power Snatch 95x3, 115x3x3
2Up1Dn KB Calf Raise (Front Rack) 20Kgx4x4
-then-
Snatch High Pull 115x3, 165x3 (hard!)
Straddle Unilateral PD x10x3
Superset C:
Cable Anti Rotation with Knee Up x10
Asymmetrical Hollow Rocks x10
(performrd Rt+Left Rock/ Left + Rt Rock)
Superset D:
Hambstring Curls x10x3
Lying Rotation x10x2
-then-
Stretch