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Here is your workout of the day!


Power Snatch @60-70%: 2-3 reps; Every :90%

x8 Rounds


EMOM x20

M1: :45 second Wall Squat Hold

M2: 10-12 OH Plate Sit-ups

M3: :30 seconds alt. DB Snatches @35-50/20-35

M4: 12 Banded No Push Burpees (red)

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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