Skill:
Muscle Up and Muscle Up Progression
* Muscle Up Prerequisite.
Must be able to do 4 strict pull ups and 4 strict ring dips
**If unable to do either strict then you will work on Pull Ups and Dips and MU progressions from the floor.
Metcon
"Nasty Girls"
3 Rounds for time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
Muscle Up and Muscle Up Progression
* Muscle Up Prerequisite.
Must be able to do 4 strict pull ups and 4 strict ring dips
**If unable to do either strict then you will work on Pull Ups and Dips and MU progressions from the floor.
Metcon
"Nasty Girls"
3 Rounds for time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
