Today’s Workout
Power Clean 3-3-3
AMRAP 10
Muscle Ups
Ground to Shoulder 185/105

*You must get at least 10 of each. Beyond that each is a point; get as many as possible. Taken from the 2009 NorCal Games Qualifier.

The false grip is essential to the muscle up. It allows the hand to transition seamlessly from a pulling position into a dip by placing the wrist above the ring instead of below it. It takes some time to develop the strength and ability to hold this grip (chalk helps), but it is a definite pre-requisite to getting that first muscle up as are strong ring dips and pull-ups.

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