Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

High Hang Power Snatch+ Hang Power Snatch (10 min emom
1 high hang power snatch + 1 hang power snatch
*work across for all sets between 70-80% of your 1RM HPS)

metcon

king of the north (Time)

15, 12, 9, 6, 3

hang power snatch (75/55#)

burpee over bar