MAYFLY PRO TRACK Workout
A,
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use work up method.
Find your heaviest "perfect" set of 1.
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,
5 rounds, each round for time, of:
9 Deadlifts, 143/102kg
9 Bench Press, 84/57kg
Rest 1:30 between each round.
C,
For time:
Kettlebell Farmers Walk,24/16kg, 400 m
Kettlebell Front Rack Carry, 200 m
Kettlebell Overhead Carry, 100 m
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