barbell thrusters 5-5-5-5-5
http://www.youtube.com/watch?v=nCl-Lft8LSQ
weighted pull-ups 3-3-3-3-3
If your maximum number of pull-ups is less than 10, perform 5 sets of 50% of your maximum repetitions for one set. For example, if you can perform 8 pull-ups, do 5 sets of 4 reps.
If you don't have a pull-up yet, do 5 sets of 3 repetitions of a jumping pull-up with a SLOW descent. In other words, jump up to the flexed position over the bar and descend as slowly as possible. Do two more reps of this. That is one set.
ME procedures are found with the links to the right.
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