MAYFLY PRO TRACK Workout

A,
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]

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

B,
2 rounds for max reps of:
max rep Barbell Movements @34/25kg 5 mins
max rep Row Calories, 3 mins
Rest 2 mins

Barbell Movement- constant movement with the barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than 3 secs. Get creative and have fun with this. You can make up your own complex before hand or choose your own adventure as you go.

C,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
10 R Teapots
Plank Hold, 30 secs
Single Arm Farmer Carry, pick load, L 15m
10 L Teapots
Plank Hold, 30 secs
Rest 3 mins