Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Power Clean + 2 Hang Clean (6×1 building as technique permits)

Strength Notes: If Cleans is not feasible, consider: KB swings (heavier than metcon paired with KB RDL 3×10 each

Metcon

Mango (AMRAP – Rounds and Reps)

12 min amrap

200m run

10 KB swings 53/35# (RX+70/53#)
The Goal is 5-6rds

Alternative workout option:

12 min AMRAP

200m Run or Row

10 Slam Balls or 10 Box jumps or Broad jumps