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Here is your workout of the day!


Snatch Complex:

Hang Power Snatch + 2 Hang Squat Snatches + 3 OHS: Build to a heavy for the day

**at least 3-4 full complexes



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 


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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