MAYFLY PRO TRACK Workout

A,
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy weight for the complex today and accumulate 4 additional work sets within 15% of your best for the day

B,
In 5 mins, for max reps of:
50/40 Bike Calories
max reps in remaining time [ 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press ], 61/43kg
-- then --
In 5 mins, for max reps of:
50/40 Bike Calories
max reps in remaining time Burpee Pull-ups
-- then --
In 5 mins, for max distance of:
50/40 Bike Calories
max distance in remaining time Farmer Carry, 32/24kg

C,
Complete as many rounds as possible in 6 mins of:
5 L/5 R Landmine Get-ups, pick load
10 L/10 R Side Plank Pulses
See-Saw Plank, 15 secs