S/S/S:

If missed Mon – Wed, complete here.  Otherwise…

10 minutes to practice Muscle Snatch Triples.

Work up to 85% Snatch 1RM

WOD:

4 Rounds For Time:

1 Muscle Up

5 Power Cleans 185/135

50 Double Unders

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Scaling Options:

Muscle Ups – 3 burpee-to-kipping pull ups

Power Clean – shoot for 75% of 1RM

Double Unders – 2:1 Single Unders

Channeling the power of the hip can be tricky when it comes to the muscle-up.

“I think that most people understand you’ve got to have a good amount of pulling strength, full range, and a deep dip with a great amount of dipping strength. I think getting the hip involved to learn the kipping muscle-up is a little bit more complicated,” says gymnast and CrossFit Santa Cruz coach Laurie Galassi.

To help athletes understand how to get the hips involved, she has them lie on their backs, pull their knees into their chests and then explosively open their hips with their butts as high as possible.

“Imagine if you could freeze your hip at the height it’s at right now and sit yourself up over your hip—kind of like a reverse Slinky going up the stairs,” Galassi explains.

The next drill has a couple of prerequisite skills: an ability to hold yourself at the bottom of a ring dip and to stabilize yourself at the top.

“We’re going to take the explosive hip opening and put it on the rings,” Galassi says. “The goal is to activate that hip and get a boost out of it.”

Video by Hollis Molloy.