MAYFLY PRO TRACK Workout
A,
Hang Clean & Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 4
Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.
B,
10-15-20 reps, for time of:
[ 1 Kettlebell Clean + 2 Alternating Kettlebell Reverse Lunges ], 24/16kg
Strict Pull-up
Goal
Sub 12 min
C,
For quality:
50 Knees-to-elbows
Every time you break complete:
Double Kettlebell Front Rack Hold, 24/16kg, 20 secs
Complete in as few sets as possible.
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