MAYFLY PRO TRACK Workout
A,
Snatch Deadlift + Snatch Pull + Snatch 1x1
Use the heaviest weight you can for the set.
Find a heavy weight for the complex (1+1+1) in 15-20 mins.
B,
Every 1 min for 14 mins, alternating between:
10 Clusters @43/30kg
50 Double Unders
C,
2 rounds for quality of:
L Arm Farmers Carry, pick load, 15m
15 Band Pull Aparts
R Arm Farmers Carry, pick load, 15m
15 Band Face Pulls
L Arm Front Rack Carry, pick load, 15m
15 Scap Push-ups
R Arm Front Rack Carry, pick load, 15m
15 Scap Pull-ups
Athlete chooses the weight for the carries. Weight should be challenging but allowing for unbroken carries.
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