CrossFit Prototype , Integrated Martial Arts – CrossFit

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Clean (Full clean progression)

Fruit Roll Ups (AMRAP – Reps)

10 min AMRAP

4 Cleans (135/95lb) *(165/105lb Rx+)

6 Shoulder to OH (135/95lb) (165/105lb Rx+)

8 burpee over bar-lateral; 2 feet leaving the ground at the same time

*Scale to Power cleans if they don’t have the full clean movement down or hang power cleans. Could also scale to hang full cleans. All dependent on the skill of the athlete.