CrossFit Prototype , Integrated Martial Arts – CrossFit

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Hang Power Snatch (5×2; from high hang (building each set))

10 min spent on technique

Run away Weights (Weight)

Every 3 min for 12 min *(so 4 rds)

5 Hang power cleans

5 push press

5 Push jerks

200m sprint

*Build in weight each round; have weights mapped and sorted out prior to starting

**Score heaviest weight and indicate round times in notes
Buy out:

3 rds

10 banded Y’s

10 banded T’s

10 Banded row to external rotation

100ft farmers carry