8/24/20
Here is your workout of the day!
Strength
Snatch Complex:
Hang Power Snatch + 2 Hang Squat Snatches + 3 OHS: Build to a heavy for the day
**at least 3-4 full complexes
METCON
AMRAP 18
150 Run
12 WBs @20/14
9 Box Jumps @24/20
6 Kipping Pull-ups (no butterfly)
3 DB Man-Makers @35/20
** 1-minute Rest between rounds
Coaches Challenge
@50/35
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