Don't be scared, it's just two lifts today (and Ian, he's not a zombie!). Nice and slow. Get in four to five warm up singles then do no more than 5 singles of each:
Clean, 1 rep
Bench press, 1 rep
Clean is from the ground, power or squat.
Get that flexibility work in before and after. The Burgener warm up is on the wall and we'll happily go over it with you. There are a few variations and skill movements you can work on if you like.