Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

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Warmup

Strength

High-Hang Clean (6 x 2)

hip clean

start learning how to extend and shrug from power position

then how to catch the bar in front rac, and eventually in front squat position

Metcon

burp clean (Time)

For Time

10 burpees to a plate

20 db snatches

14 burpees to a plate

14 db snatches

20 burpees to a plate

10 db snatches