MAYFLY PRO TRACK Workout
A,
Hang Squat Clean + Split Jerk 3-3-2-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
B,
Clean Pull 3x3
Use the same weight for each set.
Rest as needed between sets.
Use 100% of your max clean.
C,
Every 1 min for 12 mins, alternating between:
1.min: Run, 200 m
2.min: 20 Box Jumps @60/50cm
3.min: 20 Kettlebell USA Swings 32/24kg
D,
5 rounds for quality of:
3 Strict Deficit Handstand Push-ups @10/6cm
5 Strict Handstand Push-ups
3 Strict Chest-to-bar Pull-ups
5 Strict Pull-ups
Every time you break a rep scheme from a movement complete:
20 Double Unders
Does it feel like your fitness results are stuck?
WODCONNECT is the best solution for tracking, coaching and managing functional training. It's free to use!