Here is your workout of the day!


Back Squat: Build to a heavy 7 rep

**w/remaining time build toward a heavy 3 rep (not a max)


For Time

1 Strict HSPU

10 Squat Cleans @135/95

2 Strict HSPU

9 Squat Cleans

3 Strict HSPU

8 Squat Cleans

4 Strict HSPU

7 Squat Cleans

5 Strict HSPU

6 Squat Cleans

6 Strict HSPU

5 Squat Cleans

7 Strict HSPU

4 Squat Cleans

8 Strict HSPU

3 Squat Cleans

9 Strict HSPU

2 Squat Cleans

10 Strict HSPU

1 Squat Cleans     


  • kipping if needed

  • Double DB Press (challenging weight, performing as strict

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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