MAYFLY PRO TRACK Workout
A,
1x [ 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch ]
Use the heaviest weight you can for the set.
B,
Overhead Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
C,
3 rounds, 3 mins each, for max reps of:
12 Hang Power Snatches@52/34kg
21 Chest-to-bar Pull-ups
max reps in remaining time Bike Erg Calories
Rest 1 min between rounds.
D,
Complete as many rounds as possible in 11 mins of:
10 L/10 R Single Arm Landmine Muscle Snatches, pick load
Inverted Bar Hold, 10 secs
5 Inverted Rows
15 Bike Erg Calories
E,
For quality:
60 Strict Handstand Push-ups
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