6-21-16 MFA 90 OLY COMPLEX

MFA 90 OLY COMPLEX
90 REPS FOR A MFA TO WORK INTO THEIR TRAINING. WRITTEN WITH FORM IN MIND, RESTING ACCORDINGLY BETWEEN SETS AND ADDING WEIGHT EACH SET IF ABLE

HEAVY OPTION
REPS CAN ALSO BE DONE IN 8-6-4 FORMAT WITH 4-3-2 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES FOR THOSE GOING HEAVIER THEN USUAL IN THEIR PROGRESSION

FASTER PACED OPTION
WEIGHT CAN REMAIN LIGHTER FOR A QUICKENED PACE. SETS ARE DROPED TO 2 WITH A 10-8 FORMAT AND 5-4 ON THE SQUAT SNATCH AND SQUAT CLEAN HALVES

3X6 SQUAT SNATCH
FIRST 3 REPS ARE FULL SQUAT SNATCH
LAST 3 REPS ARE OH SQUAT WITH SMALL PAUSE AT BOTTOM

3X6 SQUAT CLEAN
FIRST 3 REPS ARE FULL SQUAT CLEAN
LAST 3 REPS ARE FRONT SQUAT WITH PAUSE AT BOTTOM

3X6 CLEAN AND SPLIT JERK
3 SPLITS PER LEAD LEG

3X6 SUMO HIGH PULL
NO DEADLIFT REQUIRED

3X6 SUMO DEADLIFT
NO HIGH PULL REQUIRED

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