Skill: By coach prescription

MetCon: Hero WOD
“31 Heroes”

As Many Reps as Possible (AMRAP) in 31 minutes

With a Partner

8 Thrusters (70/50 kg)

10 Rope Climbs

11 Box Jumps (70/60 cm)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/ bumper plate (20/10 kg). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

*Ask coach for scaling options.

 

Olympic weightlifting:

1. Block snatch (knee) 3x3x70% | 2x3x80% | 2x2x85%
2. C&J 3×2+2×705 3×1+2×80%
3. Tempo snatch pull (5up 5 down) 5x3x55%
4. Back squat 4x3x75% | 2x3x80% | 1x3x85%