MAYFLY PRO TRACK Workout
A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
70-75% 1RM and try to increase weight 2,5-5kg from last week.
B,
Complete as many rounds as possible in 10 mins of:
10 Shoulder-to-Overheads, 52/35kg
Suitcase Walking Lunge, 22,5/15kg, R 15m
35 Double Unders
10 Hang Power Cleans,
Suitcase Walking Lunge,
35 Double Unders
Goal
4+ Rounds
C,
3 rounds for quality of:
10 Prone Snow Angels
15 Banded Face Pulls
5 L/5 R Side Plank + External Rotations
Rest 2 mins
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