After your warm up, work on hang squat clean for about 10 minutes.
A. Advanced: Hang squat clean ladder 10 down to 1.
See Friday, January 27, 2010 and June 8, 2011, May 28, 2012, August 3, 2012 August 28, 2012
You must do 10 reps unbroken (ie, don't put the bar down). Then 9 reps unbroken and so forth. You may only put the bar down after you finish a set.
B1. 5 reps of walking down the wall x 3
B2. 5 reps shoulder openers - Make sure you are about 2 feet from the wall for this one. Kick up into handstand and slowly open the shoulders as you come off the wall. x 3