EQUIP: Partner, Bar (95/65), Pull-Up Bar or Rings, Med Ball (any weight; Dynamax brand = best)
WARM-UP:
*Active Stretch
-then:
*800m Run (ea. team drops their chips off at Mission Oaks gate)
-then:
*Individual Warm-Up for Snatch and Muscle-Up (3-5 min.)
“Clean Up, Clean Up, Everybody Cleans Up” -
-Divide into teams of 2
-Each team gets 9 chips
-Work as individuals, picking up chips as you each work through rounds (no shared equip.)
-Once only 3 chips remain out at the gate for the team, may divide the work of the remaining rounds up amongst teammates
-1st team to “clean up” their team’s chips wins. (Record times)
To Clean Up 1 Chip =
*400m Run to Mission Oaks gate
*5 x Burpee
*10 x Push-Up
*15 x Squat Jump
-pick up chip
*400m Run back to gym
*5 x Muscle-Up (bar or rings) (sub: 10 + 10 x Ring Row + Ring Dip)
*10 x Power Snatch (95/65)
*15 x MB-Bridge Chest Press (hold bridge w/ MB beneath upper back)(95/65)
-drop chip off in the pile
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