It depends but my most common warm up looks something like overhead squats with the bar for 5-10 reps depending on how cold it is in the garage... nice and slow.
THEN I'll head into joint mobility and any other stuff. Sometimes it's CFWU, other times maybe a light KB comples (one arm swings, cleans, snatches, goblet squats, windmills etc.), tuck jumps etc.
I also have been working more shoulder dislocates and stretching to loosen the upper back depending on what the workout is. Usually this on days with a standing press involved. Upper back tightness screws with my rack position on presses and jerks.
Need more PWO stretching still though.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim