8/5/20
Here is your workout of the day!
Strength
OHS: Building to a heavy 3 rep and 1 rep for the day
METCON
Running Clock (18 mins)
3 Minute Clock
400m Run
15 Power Snatches @75/55
AMRAP
6 OH Lunges
6 Sit-ups
—
:30 sec rest
--
2 Minute Clock
200m Run
9 Power Snatches @95/65
AMRAP
Box Step-ups @24/20” (no weight)
—
:30 sec rest
--
1 Minute Clock
100m Run
AMRAP
Power Snatch @115/85
—
x2 Rounds/Rest 4 minutes
Coaches Challenge
BB @:
95/65
115/85
135/95
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