Pt. 4

 In Blog, Pictures, W.O.D.

So for this final installment of the muscle up progression, I bring you part 4!

Once your confident and efficient enough with all the other steps its then time for the last one. You’re going to need a coach to help assist you. The only job for the coach on this drill is to give you a little boost as you transition through.

Make sure you as the athlete have big kip swings and be aggressive when you flip through! After you catch yourself in the dip on finish the muscle up!

11.12.15
Strength
Performance & Fitness
10 Minutes to build to a 5 rep max Back Squat
-then-
Every 2 Minutes for 6 Minutes
3 Back Squats @ your 5RM weight
Metcon
Performance
Every Minute on the Minute for 10 Minutes
5 Front Squats 155/105
3 Burpees over the Bar
Fitness
Every Minute on the Minute for 10 Minutes
5 Front Squats
3 Burpees
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