May 6, 2022

Friday, May 6th 2022

Warm-up
A. General
3mins Row or Bike @increasing intensity on each min
EMOM 5 PVC btn press

B. Mobility
60sec Alternating Y arm raise on box

C. Specific
5 Prone W-Y’s
20sec Body tighteners
5 Box elevated Piked hspu

D. Pre-Metcon
2 sets
20 double unders
6 wall balls
4 Snatch

Gymnastics
Metcon (Distance)
Deficit Strict HSPU
3RM

TC:15 min
Score Deficit (inches)

Scaling options
Beginner
Build to heavy 3 rep Strict Press

Intermediate
Max Rep Strict HSPU

Perform
As written

Metcon
Metcon (Time)
4 rounds for time
30 Double-unders
20 Wall Balls 20/14lbs
7 Power Snatch 135/95 lbs

KG: 35/25 KG
TC: 12 min
Score: Time

Scaling options
Beginner
4 rounds for time
30 Single unders*
20 Wall Balls @Moderate
14 Power Snatch @Light
*Attempt DU every 10th rep

Intermediate
4 rounds for time
20 Double unders
15 Wall Balls @20/14
7 Power Snatch @ 115/75 lbs

Perform
As Written +
Power Snatch @155/105

Extra Accessory
Metcon (Weight)
Single leg, single arm russian KB swing
4 x 10/10