Here is your workout of the day!


A1. DB Bench Press: 4 sets x15 reps


A2. Inverted Rows: 4 sets x(-2) reps

**Rest 2 mins between



Option 1: (can complete 15+)

Max Pull-ups

Rest 3 mins

# Pull-ups above completed as fast as possible

Option 2:

3 sets x(-2) reps

(kipping or Banded)

**Rest 2 mins between sets

Option 3:

:30 seconds Jumping Pull-ups + 2 Negative Pull-ups/2 mins

x3 sets


For Time

20 WBs @20/14#

7 Clean n’ Jerks @135-155/95-105

20 WBs

5 Clean n’ Jerks

20 WBs

3 Clean n’ Jerks

20 WBs

1 Clean n’ Jerks

Coaches Challenge 

BB 185-205/125-135

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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