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For 16.3 we are looking at a couplet of light power snatches and bar muscle ups.

Now before we start, let's make sure we are on the same page with how to use this warm up.

This should be the final stages of your prep, the 10-15 minutes right before doing 16.3. Many people will need extra time to work on their bar muscle up technique before doing this event. Do that prep before you do what is shown in this video. This should be the final stage of preparation. This is movement prep, warm up, and neurologic preparation for the demands of this workout.

This video isn't here to explain to you the common compensations that happen, what the mechanical faults are, how to do a bar muscle up, etc. This video is helping you get primed for 16.3.

Here is the recommended warm up, movement prep, and priming:

5 rounds:

  • 10 straight leg raises each leg
  • 5 push up to downward dog, focusing on pulling your upper back through (this will help with both snatch overhead position and bottom of bar muscle up)
  • 5 beat swings
  • 3 strict or kipping pull ups

After doing the above 5 rounds, I would do 1 or 2 rounds of the following:

  • 3-5 power snatches
  • 1 bar muscle up

Good luck!

-Ryan


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