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Here is your workout of the day!


A1. Power Snatch + Hang Power Snatch @65-70% 


A2. Seated Box Jumps: x2-3 Reps

x6 Rounds/Every 1:30


Every 1:30

: 30-second T2B/1 min Rest

x5 Rounds


7 Minute Clock 

HSPUs/Hand Release Push-ups

10 DB Box Step Overs @24/20” w/50/35#

(1 DB)

Coaches Challenge 

Two DBs

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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