"CLEAN UP, CLEAN UP, EVERYBODY CLEAN UP"

EQUIPMENT: Barbell (95/73), Pull-Up Bar, Jump Rope, Rower

WARM-UP:

*400m Run

*300m Row

*200 x Jump Rope

*100m Shuttle Run (10 lengths)

*Active Stretch

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PART A: CLEAN-UP DRILL

*Drop 6 chips/ person at bottom of 200m course

*Run 100m out, complete assignment below b4 picking up 1 chip

*Run 100m back w/ chip in hand, complete assignment below inside gym, then drop chip in cup

*Continue picking up chips in this manner one at a time until all chips are cleaned up (some people grab more or fewer chips than others)

*The drill is not complete (i.e. nobody stops working) until the very last chip is dropped off in the cup

AT PICK-UP (bottom of 200m course):

*5 x Burpee

*10 x Push-Up

*15 x Air Squat

AT DROP-OFF (inside gym):

*5 x Barbell Burpee

*10 x Pull-Up

*15 x OH Squat