Itemized List

“Itemized List”

Skill: Muscle Ups
If you are working towards MUs…

2 Min Static Holds Top of Ring Dip (try to turn thumbs out-externally rotated)
2 Min Static Hold Bottom of Ring Dip
10 Transition Drills (either on banded low rings or from lying on floor holding low rings)
10 Strict Ring Rows

Ii. If you have MUs…
8 Min EMOM: 1-2 Ring MU into 4/2 Dips

30 KB Swings 53/35
20 Power Cleans 95/65 FB: 115/85
10 Burpee Box Jumps 24/20
30 KB Snatch 15/15
20 Push Press
10 Burpee Box Jumps
20 Hang Power Snatch
10 Burpee Box Jumps