Movement Prep:
Banded Shoulder Work

Warm-up:
2 Rounds

  • 200 Meter Run
  • 6 Pull-up Negatives w/3 Second Passive Hang
  • 6 Push-up Negatives w/3 Second Hover
  • 6 Cossack Squats
  • 6 DB Shoulder Press - Left
  • 6 DB Shoulder Press - Right

Strength:
3-3-3-3-3 Push Press

Skill:
False Grip
Muscle-up Transitions
Muscle-ups
Strict Muscle-ups

Recommended reading: False Grip on the Muscle Up - To use or not to use?

Conditioning:

  • 7-6-5-4-3-2-1 Muscle Ups
  • 1-2-3-4-5-6-7 DB Manmakers (35/25)