Workout of the Day

Workout of the Day


Metcon (3 Rounds for reps)
On the 0:00… "Tres Leches" Part #1
30 Clean and Jerks (135/95)

On the 10:00… "Tres Leches" Part #2
30 Kipping HSPU
30 Bar Muscle-Ups

On the 20:00… "Tres Leches" Part #3
1 Mile Run

On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.

Stimulus wise, we are looking for our "Grace" weight. That is, a weight we are very confident we could complete 10+ reps with unbroken. In the second part, we are looking to complete as Rx if we have 15+ unbroken kipping HSPU and 9+ unbroken Bar MU. If we do not, let’s modify the repetitions so that we have a target to finish. Take your unbroken repetitions and multiply that by 2, which will be a good starting point for planning purposes.

If we are unable to run today, let’s row 2,000m for males, and 1,600m for females.

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