Muscle ups AND rope climbs

Just like the squat if you go all the way down every time you get a bit of a rebound out of the bottom. Dont short the range of motion!

Wednesday 9/23/15
Spend 15 min working on handstand pushups or kipping toes to bar
+
AMRAP 15 min:
2 Muscle ups + dip or 4 ring dips (instead of banded muscle ups)
30 Air squats
1 Rope climb
*For the muscle ups 1 rep=muscle up+one additional dip while on top of the rings
+
W/a partner:
5 min max reps toes to bar
Alternate every 5
5 min max reps V-ups
Alternate every 5

Getting under the split jerk properly

How to develop power out of the hole

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