MAYFLY PRO TRACK Workout
A,
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
1x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
1x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
Sets of 2 at 65% 1RM and singles at 75% 1RM Power Clean & Jerk
B,
Complete as many rounds as possible in 10 mins of:
5 Hang Power Snatches@52/34kg
10 Box Jump Overs@60/50cm
15 Deadlifts
Goal: 5+ Rounds
C,
5 rounds for quality of:
Sled Drag @40/30kg ,200 m
Sandbag Bear Hug Carry @50/35kg, 100 m
Goal: Just get it done
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