The focus today is the Muscle Up. We are going to start with some practice, working the transition on either the rings or bar. If you are proficient in the muscle up, this is a great opportunity to work the transition and get more efficient. If Muscle Ups aren’t something that interest you or you have not yet developed the strength, working a combination of a pull ups and dip would be a great option. For our workout, we are looking for perfect air squats today. The power snatches need to be completed in 3 sets or less.

SKILL

ON AN 8:00 RUNNING CLOCK…
Practice Transitions on the Low Rings, Low Bar, or Jumping MU

WORKOUT AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)