Skill Review & Practice
Muscle Up Progression Drills
False grip pull to chest (low rings)
Chest to dip transition & reverse (low rings)
Partner support hold (higher rings)
Partner assisted strict MU (higher rings)
Conditioning
“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups***
10 Hang Power Cleans, 135# / 95#
***Scale for MUs:
7 Pull-Ups/Ring Rows (scale up: 7 False Grip Pull-Ups on Rings)
+
7 Dips (assisted if needed) OR 7 MU transitions + Dip pushout