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).
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.