5/29/20

Here is your workout of the day!


Strength

Power Snatch x2 + 2 OHS:

Every :90 seconds

x8 Rounds

**Starting weight 60%


**Snatches do not need to be Touch n’ Go

**Can increase or stay @same across 


Gymnastics

EMOM x5 

3-5 HSPUs +7-10 second Hold


Alternatives

  • 1-3 + 10-12 second Hold

  • 15-20 second hold

METCON

21-15-9

Cal Row (17-12-7 women)

KB Swings @ 53/35

No Push Burpee Box Jumps Over @ 24/20”


Coaches Challenge 

KB @ 70/53#


Mission accomplished!


Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf


Happier. Healthier.

Your friends at BICF

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