For Time (12 cap): 3 rounds of 10 Snatches (95/65 lb) + 12 Bar-Facing Burpees, then rest exactly 3:00, then 3 rounds of 10 Bar Muscle-Ups + 12 Bar-Facing Burpees.
Primary movement: Snatch/Burpees/Bar MU
Open 19.4 formalized the rest period: two three-round couplets separated by a mandatory three-minute pause - snatches and burpees first, then the real question: 30 bar muscle-ups wrapped in more burpees. The rest is a gift with teeth: enough to attempt the muscle-up half genuinely recovered, and exactly enough time to think about what's coming. The 66-rep first half is everyone's; the second half is where the season's gymnastics homework got graded.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 66 (first half) | 66 |
| intermediate | 88 (into MUs) | 80 |
| advanced | 120 | 110 |
| elite | 132 (sub 11:00) | 132 (sub 11:45) |
Total reps; 12-minute cap includes the 3-minute rest.
Sprint the first couplet honestly - snatches unbroken or 6-4, burpees brisk - because banked seconds become muscle-up attempts later. Use the 3:00 rest with structure: 60 seconds walking, 90 breathing on a box, 30 chalking and visualizing your first set. Bar MUs in aggressive small sets (3s, then 2s, then singles) with the burpees as moving rest between. If you own zero bar muscle-ups, your workout is the first 66 reps plus three minutes of quality attempts - treat those attempts as the year's most honest video feedback.
Scaled: 65/45 snatches, regular burpees, chin-over-bar pull-ups replacing bar MUs.
Log every result, see your progress over time, and know exactly where you stand.