16.3 is 100% dependent on one’s abilities. Just because it is 7 Min. does not mean it should be treated like a sprint. Come out of the gates easy and above all else manage your grip. This workout requires a high amount of skill. If your grip tends to be weak, I would highly recommend breaking up your snatches in sets of 5 and doing singles on your bar muscle ups. If you are great at bar muscle ups, then go unbroken. If you are a stud, then you should be trying to go unbroken throughout. If you have an insane motor, then you are looking at :45 a round as a good pace. You will come out of the gates around :30 sec. on round one. That is a blistering pace to keep up unless you are going to get a top score in the world. A really good strategy in my opinion is to EMOM this workout. A round every 1:15 will give you a good solid score. If you’re looking to make Regionals, you will have to be under a minute. If you don’t have bar muscle ups, now is a fantastic time to learn from your coach and get that first one! What is cool about this workout is if your bar muscle ups are not good, then your snatches really are an after thought and you can just sprint those to give you plenty of time on the pull up bar. It is like going to stand in line at Disneyland; hurry up and wait, hahaha.

A few additional tips:

1) In managing your grip you may want to switch back and forth from your hook grip. It will release tension in your forearms, thus saving your grip later rounds.

2) Change your hand placement on the BB. The change in position can fire different shoulder muscle ups and save your shoulders a bit of fatigue.

3) Set up close to the pull up bar and eliminate transitions as much as possible. 

4) Make sure to spike your heart rate on your warm up. Just mobilizing and prepping the movements is not enough. You need to get that heart rate jacked up. I highly recommend Assault bike sprints :30 On / :30 Sec. Off. I also recommend an alternating 4-6 Min. EMOM of the movements (every :30 3 Snatches then 1 Bar Muscle Up); this will ensure to fire everything you need for the workout.

Have fun and good luck!

Fitness – Strength – Community


*This weekend we have 5 athletes competing in a meet so Coach Mike & Butch will not be in.

Deanna Douglas, Rocio Ramirez, Christine Rees, Kenzie Levine, & Crystal Riggs



10 Inch Worms


3 Rounds

10 Pass Troughs

10 High Shrugs

10 High Pulls

10 Front Squats

10 Push Jerks


Warm up workout movements

WOD: (Teams of 4)

For Time

120 Dead Lifts (135/95) (115/75) (95/65) (75/55)

100 Hang Cleans

80 Front Squats

60 Jerks

40 Thrusters

*EMOM 5 Burpee’s each.


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