16.3 is all in the hips and shoulders. Your shoulders and proximal biceps will be tested with snatch and muscle up transitions. The second pull of the snatch and muscle up kip will require violent hip extension. Violent. Whether or not you can move on to the bar muscle ups, enjoy these hip activation and shoulder mobility drills to stay healthy during this workout. And most importantly, listen to your body, know your limits and have fun! Good luck from #SportsPerformancePT !
-Dr. Chris Garcia, PT, DPT, SCS, CSCS, USAW