5 minutes of joint prep
A1. FM arm circles for 2 minutes
A2. resting squat for 30-60 sec
A3. passive hang for 30-60 sec followed immediately by a more challenging progression
A4. world's greatest stretch x 5/side
A. On a 2 minute clock for 8 sets:
Hang Clean plus clean and jerk (beginners do 2 of each)
First 2 sets at 55-65% of your max. Go up approximately 5% after every 2 sets.