Movement: 15.3

We all saw them coming… the Muscle Ups… and at the start of a workout!!
I believe that overall capacity will be the biggest determinate for 15.3 but a close second will be your MU efficiency in rounds 2 and 3. As we watch the live announcement we can see how some larger sets and poor kipping are making the muscle ups very difficult in these later rounds. With that being said absolutely DO NOT go to failure.
1) Warmup your kip first!!!! Many people will just jump on the rings and start doing MU after their shoulder warmup. Don’t do it.
-As you finish your warmup start some hollow rocks and arches for activation, 2 or 3 sets of 5 will do
-4 sets of 5 scapula raises on the rings
-4 sets of 5 perfect, tight kips only on the rings
2) Do not short your arch as you push the intensity. Much like TTB in week 1, those who use their full arch may be slightly slower through the move but will be more efficient over time.
3) When cycling MU, try to get to a hollow position at the top of your dip so that when you drop you stay CONNECTED and the momentum pulls you back into a tight arch…
Again, for the third week in a row the Open is rewarding those of you who have put a focus and emphasis on your movement in the last year. Good luck, trust your form, and get after it!