10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

Workout 16.3 at 10am

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division
• Collars
• Pull-up bar

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34 kg (75 lb.), 29 kg (65 lb.), 25 kg (55 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

SUNDAY READING/WATCHING

Trouble with the Hook Grip

Greg Says: The hook grip can be tricky initially, especially for individuals with smaller hands, and even more so for those smaller handed individuals whose hands are also thick. The short answer is: Make it work. There’s a reason that every weightlifter in the world uses the hook grip, and that’s simply that when you’re accelerating a barbell as you do in the snatch and clean, you cannot maintain your grip without it.

Ultimate Stress Test: Special Forces Training

In a laboratory, it’s extremely difficult to study why some people are better at bouncing back than others because it’s so hard to simulate the real stresses and strains of life. Scientists can show people scary pictures or movies to trigger their reactions and measure how they recover, but it’s hardly the same as a mugger in an alley or a grizzly bear on a hiking trail. Dr. Andy Morgan of Yale Medical School set out to find a real-world laboratory where he could watch people under incredible stress in reasonably controlled conditions.