5/29/20

Here is your workout of the day!

Strength

Power Snatch x2 + 2 OHS:

Every :90 seconds

x8 Rounds

**Starting weight 60%

**Snatches do not need to be Touch n’ Go

**Can increase or stay @same across 

Gymnastics

EMOM x5 

3-5 HSPUs +7-10 second Hold

Alternatives

• 1-3 + 10-12 second Hold

• 15-20 second hold

METCON

21-15-9

Cal Row (17-12-7 women)

KB Swings @ 53/35

No Push Burpee Box Jumps Over @ 24/20”

Coaches Challenge 

KB @ 70/53#

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