Call Us: 716-862-8200

FRIDAY

12
Sep

FRIDAY

Reminder: NO 5:30 pm class Friday. We will be setting up for the 2019 Queen City Throwdown following the 4:30 pm class.

Strength/Oly:
Clean & Jerk (Block 2 / Week 1)
Set 1: 4 @75%
Set 2: 3 @80%
Set 3: 2 @85%
Set 4: 4
Set 5: 3
Set 6: 2
(add 2.5-5% to sets 4-6 if able)
*drop and reset between reps

MetCon:
16 Minute EMOM
1: 12/10 Calorie Ski
2: 12-15 Thrusters (95/65)
3: 12/10 Calorie Row
4: 5-8 Muscle Ups (10 C2B/ 10 Pull Ups/ 12 Ring Rows)
*Scale reps as needed to ensure rest before moving to next movement