Test: Overhead squat with bar/pvc pipe. Mobilize hips or shoulders, then retest before you mobilize the end.
Mob: 2 min in the “front” rack stretch, each side
1 min exploring the hip before winding it up and going belly button over foot for 2 min of hold relax stretching. (3min per hip)
Re-test: Crush you overhead squat PR.

http://www.mobilitywod.com/2010/09/episode-16-overhead-squat-prep-part-1/