"Clean Up, Clean Up, Everybody Cleans Up"

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