Strength: Hang Pwr Clean + PP + PJ should be a moderate load for those comfortable with the movement. For those that are not, make sure they either work technique with light loads of use the beginner option that is available. Athletes should try to add 5-10# from last week.
Metcon: Try to complete KBS/Push Press in as few sets as possible. For advanced athletes they should shoot for UB sets, and intermediate athletes UB on KBS but 2 sets for push press. Recover on your burpees by getting a full-exale on the floor. If athletes do not scale Push Press to weight they can move efficiently they will most likely hit the time cap.
Strength
Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @80-85% of Push Press.
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
WOD
“Pattycake”
For time:
21-15-9
KBS (53, 35)
Burpees
Push Press (135, 95)
L3: (115, 75)
L2: (45, 25) (95, 65)
L1: (35, 25 Russian Swings) (65, 35)
10:00 Cap