Here is your workout of the day!
Strength
Back Squat: Build to a heavy 7 rep
**w/remaining time build toward a heavy 3 rep (not a max)
METCON
For Time
1 Strict HSPU
10 Squat Cleans @135/95
2 Strict HSPU
9 Squat Cleans
3 Strict HSPU
8 Squat Cleans
4 Strict HSPU
7 Squat Cleans
5 Strict HSPU
6 Squat Cleans
6 Strict HSPU
5 Squat Cleans
7 Strict HSPU
4 Squat Cleans
8 Strict HSPU
3 Squat Cleans
9 Strict HSPU
2 Squat Cleans
10 Strict HSPU
1 Squat Cleans
**HSPUs:
kipping if needed
Double DB Press (challenging weight, performing as strict
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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