PATTYCAKE

cfsl 0823

23 AUGUST 2017 PATTYCAKE

Training Intent

– Strength: Hang Power Snatches should be a moderate load for those comfortable with the movement. For those that are not, make sure you work technique with light loads.

– Metcon: Try to complete KB swings and Push Presses in as few sets as possible. Advanced athletes should shoot for unbroken sets, and intermediate athletes should shoot for unbroken on KB swings but 2 sets for push press. Recover on your burpees by getting a full-exhale on the floor.

.
.
.
Weightlifting
Hang Power Snatch (from below the knee) (5×3)
This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count
Hang Power Snatch below Knee: 5 x 3 @70%. Rest 90s.
Metcon
Pattycake
For Time

21-15-9
KB Swings (53, 35)
Burpees
Push Press (135, 95)

Masters & Teens: 115/75
10 minute time cap
Goal’s Gym
Metcon (No Measure)
Accumulate:
50 Banded Pull-aparts behind the neck
50 Bent-over rear lateral raises (light)