Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Clean pull + hang clean (6×1
*build in weight each set)

metcon

Lukes diner (AMRAP – Rounds and Reps)

10 minute amrap

5 power cleans (135/95#)

10 burpees over the bar

30 double unders
Alternative Option:

10 min AMRAP

5 Deadlifts

10 up downs

30 single unders