4 Heavy Power Cleans (aim for 70+%)
8 Toes to Bar
*Approach here is strength more than speed/volume
2-4 reps of Bar Muscle Ups OR Strict Pull Ups + Dips
Part 1 should be about your weight more than your rate. Go for quality reps and don’t be afraid to slow it down a notch. If you have 2 weights in your head, go with the heavier one. Part 2 will be dependent on your skill level. This should NOT be a max effort approach. Keep the movement clean on the muscle up OR work on skill progression and/or strength.