For those athletes learning the muscle-up:
1) Assisted progression
2) False grip pull-ups (C2B) – 4 x 3
3) Ring Dips w/ two second hold at bottom – 4 x 3
For those athletes who can do musle-ups:
EMOM – 15 Minutes:
This breakdown of skill practice options is not one size fits all. Modify this agenda as needed. Adjust reps, and variations of movement as needed to ensure that gains are made regardless of current skill level.
5 Rounds for time:
10 Ring Dips
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