15.1 Prep & Mobility

Warm-Up
1 round of
5 wrist rolls w/ fists/direction,
5 wrist rolls w/ fingers spread/direction,
5 wrist rolls w/ claws/direction,
15 Fist to Fingers Spread with Arms Overhead*,
20 Cross Chest Arm Swings (alternate which arm is overtop each rep)**

then,

3 rounds of
2 Inchworm in Place,
4 Band Pull-Aparts,
6 Overhead Band Pull-Aparts,
8 Pause Squats,
12 Reverse Hand Spider Lunges

* raise your arms overhead and squeeze and open your fingers 10 to 20 times
** swing your arms out wide and then across your chest, alternating one arm over the other

Prep & Practice
3 x 1 Pause Snatch Extension + 3 Hang Snatch Hi-Pull + 5 Hang Power Snatch
– bar only for all sets 

then,

5 x 2 Clean Hi-Pull (from floor) + 2 Hang Power Clean + 1 Power Jerk + 1 Split Jerk
– up to 60% of max C&J only; concentrate on driving the bar overhead with the chest (not pressing it up!)

Mobility
2-3min Banded Wrist Distraction (Becoming a Suppler Leopard, p. 285); then,
1-2min/side forearm Lacrosse Ball Smash (Becoming a Supple Leopard, p. 284); then,
2-3min/side T-Spine Smash – Overhead Extension Bias (Becoming a Supple Leopard, p. 237); then,
2-3min/side Overhead Tissue Smash – Option 3 (Becoming a Supple Leopard, p. 257)

–for reference purposes, a copy of Kelly Starrett’s “Becoming a Supple Leopard” may be found at both gyms.