MAYFLY PRO TRACK Workout
A,
Clean & Jerk 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,
For time:
21 Wall Balls, 9/6kg
21 Power Snatches, 34/25kg
7 Bar Facing Burpees
18 Wall Balls,
18 Power Snatches,
7 Bar Facing Burpees
15 Wall Balls,
15 Power Snatches,
7 Bar Facing Burpees
12 Wall Balls,
12 Power Snatches,
7 Bar Facing Burpees
9 Wall Balls,
9 Power Snatches,
7 Bar Facing Burpees
6 Wall Balls,
6 Power Snatches,
7 Bar Facing Burpees
3 Wall Balls,
3 Power Snatches,
7 Bar Facing Burpees
Goal
Sub 15 mins.
C,
3 rounds for quality of:
30 Banded Good Mornings
10 Kneeling Kettlebell Halos, pick load
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