6 rounds of:
6 Hang power clean @ (up to) 70% of power clean 2RM
12 Mace 360 (Scaled to ability in each round)
12 Bodyweight row
(Up to) 1 minute rest
Focus on position, power, and execution in all movements- if designated weight breaks position or causes interruption in hang power clean sets, adjust weight and continue. If more rest is needed in order to perform next set to full ability, take it.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Battle rope
If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.
And then, “Time under tension”:
Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.