The Ocho Chipper
30/20 Bar Muscle Up
30 Hang Power Cleans (165, 115lb)
30 Defict HSPU (6/4")
30 Front Squat
30 Toes To Bar
30 Shoulder to OH
The bar muscle up begins with the athlete at a dead hang on the pull-up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the pull-up bar.
At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc. In the locked out position, the hands are the only point of contact helping the athlete stay in support. Athletes cannot remove their hands from the pull-up bar in the position of support.
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand, or mixed grip are all permitted.
Hang Power Clean
Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. Bar must be received in the front rack position in one motion from the hang position and may not be lowered below the knees. Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count. Reps can be unbroken or partitioned as needed.
Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The feet do not need to remain in contact with the wall for the entire movement, but both must touch the wall at the top of the movement. Kipling is allowed.
In the front squat, the barbell must be held in the front rack position. The hip crease must clearly pass below the top of the knees in the bottom position. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean on the first repetition will count as a repetition as long as all the above requirements are met.
Toes to Bar
The athlete must go from a full hang position to having the toes touch the pull-up bar. Both feet must touch the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar.
Hanging Knee Raise (Scaled)
Each rep consists of an athlete bringing both feet behind the perpendicular vertical plane created by the pull-up bar and finishes with both the athlete’s knees passing above their hip crease.
Shoulder to Overhead
The athlete must start with a barbell on the shoulders and move the bar overhead with the arms any way (ie: strict press, push press, push jerk, etc.) The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body for the rep to count.
Burpee to Target (Scaled)
Athletes performing a burpee to target require the athlete jumps their feet back and places their chest and thighs to the ground. Athletes will then have to step or jump their feet to a standing position. Then, with a two foot take-off, must jump and touch the pull-up bar with both hands simultaneously.