Here is your workout of the day!
Strength
Snatch + Snatch + OHS + Snatch + 2 OHS: Build to a heavy for the day
**Snatches do not need to be Touch and Go
**Can drop and reset every snatch attempt
METCON
For Time
30 DB Renegade Rows
21 DB Box Step Overs @35/20
300m Run
20 DB Renegade Rows
15 DB Box Step Overs
200m Run
10 DB Renegade Rows
9 DB Box Step Overs
100m Run
Coaches Challenge
3 Rope Climbs
2 Rope Climbs
1 Rope Climb
DBs @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
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