SUNDAY WORKOUT

12:00 & 12:45 CLASSES TODAY!

SKILL PRACTICE: 
DB Power Clean (One DB End Must Touch The Floor At The Start Of Each Rep)
* 15-20 Minutes *
- Start Conservatively & Really Hit Perfecting This Version Of The Power Clean & Also Use This Time To Decide What DB Weight To Use For The Workout Portion Of The Class

WORKOUT:
Tabata DB Power Clean (Done For BOTH Max Reps & Consistency)(40-50's/25-35's)
* 8 Total Rounds *

The Tabata Work Protocol Means Performing 20 Seconds Of All Out Work Followed By 10 Seconds Of Rest For 8 Total Rounds... This Means The Entire Workout Will Be 4 Total Minutes, But There Is A Catch... If The Difference Between Your Worst & Best Round Is More Than ONE You Will Have To Count A Penalty... The Penalty Is A 250m Row In Under :50 For Men & :55 For Women For Each Rep You Are Over ONE... Example... Round 1 = 10 Reps, But By Round 8 You Are Only Hitting 6 Reps That Means You Must Perform THREE 250m Row Penalties...

We Will Stagger This Workout Into 3-5 Heats Depending On Class Size So Make Sure You Stay Warm & Focused If You Are In A Later Heat... 

POST WEIGHT USED & BEST TO WORST REP SCORE TO COMMENTS