Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

Power Clean (5×3
*pick a weight and work across all sets (60-70% range)
*reset each rep)

metcon

Nobull (Time)

For time

9 burpee to a plate

21 power cleans 115/75# (rx+ 135/95#)

15 burpee to a plate

15 power cleans

21 burpee to a plate

9 power cleans