This session will focus on drills and progressions for the development of a strict muscle up on Rings, a swinging muscle up / front uprise on Rings, and a muscle up / kip on Bars.
Prerequisites are as follows:
- 15 second flexed arm hang (chin up grip, hollow body)
- Full range of motion P. bars dip w/ 10 second pause at the bottom
- Full range of motion pull-up (sternum to bar)
- 2 front level rocks (do not have to hit full front lever but body must move as a unit)
- Proficient Crossfit swing on bars