MAYFLY PRO TRACK Workout
A,
1x [ 2 Hang Squat Cleans + 1 Split Jerk ]
1x [ 2 Hang Squat Cleans + 1 Split Jerk ]
1x [ 2 Hang Squat Cleans + 1 Split Jerk ]
1x [ 2 Hang Squat Cleans + 1 Split Jerk ]
1x [ 2 Hang Squat Cleans + 1 Split Jerk ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
B,
For time:
30 Squat Clean & Jerks@70/47kg
Goal: Sub 9 min
C,
Every 4 mins for 12 mins do:
Single Arm Farmer Carry, pick load, L 15m/R 15 m
Single Arm Front Rack Carry, pick load, L 15m/R 15m
Zercher Carry, pick load, L 15m/R 15m
Athlete chooses the weight.
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