Bar Muscle Up Drills
1) Strict Chin Over Bar Pull Ups – 3 X 3 reps
2) Chest to Bar Pull Ups – 3 X 3 reps
3) Hip to Low Bar – 3 X 3 reps
4) Hip to Low Bar Muscle Up – practice
Note: These drills are intended to build your overall athleticism. However, you should not attempt Bar Muscle Ups until you can perform a Strict Chest-to-Bar Pull Up.
Every 3 minutes for 15 minutes (5 rounds), complete for total load:
3 Bar Muscle Ups
3 Power Snatch*
*Note: Athletes may only take 3 attempts at the Snatch per round, but may adjust the loads as they see fit throughout the workout. Score is total load lifted, as well as the number of attempts made – e.g. 1,755 lbs; 13/15.