The point of this exercise is to get you used to a different kind of pull-up that the muscle-up requires where you need to pull yourself not just up nut in to the bar from the back. To do this chose a low bar or stand on something stable under a regular pull-up bar. you should be able to hold the bar with stretched arms while squatting.\r\nFrom this position jump back and up so you get behind the bar.\r\nAs you move up pull yourself in to the bar with your chin above it.
Beginner - 1x5 Rep
Master - 2x10 Rep