Quite simple, again sorry if done already.

start with 500 frames!

C
raise shoulders
contract pecs
space x3
grabby hands
lower shoulders
contract hips,knees
space x16/p until 310
raise shoulders
space x5
normal hands
extend wrists
p

Uke's head should collide with the ground just as the end match noise goes off.
Also you should end with 118733 to 3000.