Here is your workout of the day!


A. Snatch Cluster: 3.3 w/:15 second between 

x3-4 working sets

  • Complete 3 reps, rest :15 second, complete final 3 reps. A total o6 reps completed at the same weight

  • Snatch can be power or squat

  • 3-4 working sets are actual attempts 

B. Press

Option 1:

Weighted Ring Dips: 4 sets x8 reps

Option 2:

Close Grip Bench Press: 4 sets x8 reps

C. 50 Weighted Sit-ups 

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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