AMRAP 7 mins: 10 Power Snatches (75/55 lb), 3 Bar Muscle-Ups.
Primary movement: Snatches/Bar MU
Open 16.3 made the bar muscle-up an Open movement for the first time - and wrapped it in the friendliest possible packaging: a 7-minute sprint with feather-light snatches and just 3 muscle-ups per round. The design was surgical: the snatches inflate your heart rate and cook your grip precisely enough to make each small muscle-up set a genuine question. For thousands, this was the workout of the first bar muscle-up ever.
| Level (Rounds) | Men | Women |
|---|---|---|
| beginner | 3 (scaled) | 2.5 (scaled) |
| intermediate | 6 | 5 |
| advanced | 8.5 | 7.5 |
| elite | 11+ | 10+ |
Rounds in 7 minutes (13 reps per round).
Where does your Open 16.3 Rx land?
Log it once and the app places you on this table automatically, then tracks the trend.
Snatches unbroken every round - at 75/55 the hips do everything if you let them. The bar muscle-ups decide the score: 3 unbroken while fresh, then confident singles with two breaths between. Guard your grip like treasure: loose snatch grip, full shake-out during the 3 steps to the pull-up bar. If you own exactly one bar muscle-up, this is your annual invitation: 10 snatches, then one perfect attempt per round.
Scaled: 10 power snatches (45/35) and 5 jumping chest-to-bar pull-ups per round.
Log every result, see your progress over time, and know exactly where you stand.
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