Strength (MEU):
1RM Weighted Dip
1xME @ 50%1RM
1ME @ BW
1ME @ Band Assisted
WOD:
“INDY 500”
Row (Calories)
Double Unders (3:1 SNG)
Clean & Jerk@80%1RM (1C&J=5Reps)
HSPU (1Strict=5Reps / 1Kipping=3Reps)
Box Jumps (24/20″)
Burpees
Your goals is to complete 500 Reps as fast as possible.
- You must do 10 Reps minimum of each movement.
- You cannot do over 100 Reps of any single movement.
Weightlifting:
Push Press + Jerk
- @50% 2x(3+1)
- @60% 2x(3+1)
- @65% 1x(3+1)
Hang Power Snatch (Below Knee) @50% (3x3)
MEU:
1RM Floor Press
Tate Presses (3x12)
Prone Incline Windmills (3x12)
100x Bandy Push Downs
GHD Sit Ups to Parallel w/Max Plate (4x8)
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