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Daily Workout WOD, June 1, 2022

6.1.22

Metcon
1 min PVC Pass Throughs
1 min Prone Snow Angels

Then for 8 mins cycle through:
1 min Row / Assault Bike
10 Shoulder Activations
10 Hang Muscle Cleans
10 Clean Grip Romanian Deadlifts
10 Jump Squats

Power Clean (Weight)
EMOM x 10 mins:
1-3: 3 Power Cleans – tempo down at 65-70% of 1RM
4-6: 2 Power Cleans – tempo down at 70-75% of 1RM
7-10: 1 Power Clean – tempo down at 80-85% of 1RM

(tempo down = don’t drop the bar, get it back in your hand and then go down slowly)

Metcon
5 min Transition of:
10 Shoulder Activation
10 Beat Swings
5 Kipping Swings

Use the rest of the time to dial in your preferred Kipping Swing

Metcon (Time)
AQAP complete 5 rounds of:
1-5 Bar or Ring MUs / 12 C2B Pull Ups or Pull Ups / 12 Ring Rows
9 Burpees over the Bar (Facing)
6 Squat Cleans at 60% of 1RM

Time Cap: 13 mins
Metcon
IN CLASS SHOULDER HEALTH
In 8 mins complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
12/side Incline Bench Prone Trap Raises
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets on th Echo Assault Bike of:
1 min Moderate pace
1 min High Intensity (RPE 8/10)
1 min Moderate pace (RPE 7/10)
1 min High Intensity (RPE 8/10)
1 min Moderate pace (RPE 7/10)
2 mins Recovery (RPE 5/10)
2 mins Walk

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