MAYFLY PRO TRACK Workout
A,
Pause Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause in the receiving position of each rep.
B,
For time:
50 Wall Balls,9/6kg
10 Bar Muscle-ups
40 Wall Balls,
8 Bar Muscle-ups
30 Wall Balls,
6 Bar Muscle-ups
20 Wall Balls
4 Bar Muscle-ups
10 Wall Balls,
2 Bar Muscle-ups
Goal
Sub 14 mins
C,
3 rounds for quality of:
10 L/10 R Diagonal Banded Pull Aparts
10 Scap Pull-ups
5 WY Negatives
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