1 set:
10 arm swings (across)
10 arm swings (overhead)
10 unweighted good mornings
10 alternating lunge + twists
10 push-ups
10 RDLs
10 bent-over rows
10 hang muscle cleans
10 shoulder presses
- Use an empty barbell for the last 4 exercises

3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm

For reps:
Set 1:
Max-rep unbroken DB squat clean and push jerks
- Use a laod that allows for 15-20 reps.

Set 2:
Perform 3-5 fewer reps than the number completed in set 1

Set 3:
Perform 3-5 fewer reps than the number completed in set 2

--- Rest 2:00-3:00 between sets.
--- Perform no fewer than 10 reps on the 3rd set.