OK, 17.3 is here, and we got a heavy barbell workout in the way of a snatch ladder. While the snatch ladder is also paired with a low-rep scheme of Chest-to-Bar (C2B) Pullups, make no mistake, this is a snatch workout. And, with such a large jump between snatch weights, your strategy will be based around your skill level with these movements. Second to this, is you’re ability to maintain strength and integrity of movement with so much pulling going on in this workout. Note how, while the snatch reps decrease with weight, the C2B reps increase with time!
As per the Games webpage, 17.3 goes as follows:
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
Everyone’s strategy here might be a tad different, depending on where you’ll think the snatches will start to get difficult for you. Keep in mind, too, that there is a tie-breaker at the end of every 3 rounds. Therefore, If you don’t think you’re going to get past the snatches at 185# (men), it might be in your best interest to try and get through the first 6 rounds of work as fast as possible (without burning yourself out completely of course). That said, we also recommend - unless you are Matt Fraser - doing singles with the snatches the entire workout. This will save you of failing reps and not only losing time, but losing confidence as well. Breaking up the C2Bs is also smart, which will save your grip and arm strength.
But prior to workout strategy you should be dialed in with your pre-workout nutrition. Once again, we go to Bryan Boorstein, health and fitness consultant, remote coach, and co-creator of ActiveTravelerNetwork.com, for advice on what and when to eat prior to 17.3: "Much like last week, nutrition needs to be on point for this type of workout. The Central Nervous System (CNS) demand is much higher than last week. Carbohydrates need to be flowing through your body. It is a very anaerobic workout and will be fueled by immediately available glycogen supply (carbs). The need for diligent pre-workout nutrition is multiplied the further you anticipate going in the workout. If you know you won’t make it past 8 minutes, then this is just another workout. The heavier the weight becomes, the more amplified is the need for stored energy."
Some other ideas you might want to consider for this workout include:
- multiple barbells set up with friends loading/changing weight for you
- gymnastics grips only if you’re comfortable with them and comfortable performing snatches with them
- weightlifting shoes if you need them for mobility
And don’t forget:
- Know the reps and the clock
- Those will lower strength numbers can capitalize on their score with a better strategy, not rushing, not missing reps, and knowing their engine!
Lastly, the good news, for those of us that cannot reach the max snatch weight, is that this workout will most likely NOT be that taxing on our bodies. This gives us the opportunity to improve and hone in on strategy several times over the weekend as we should be able to get at least 2-3 attempts at this, time/schedules permitting. So, on your first try, maybe just go out there with a single strategy in mind and see how it works. Consider this first time a test. Then, take some time with yourself or your coaches and see where you can improve and make-up time. And of course, as always, make sure you are having fun! What’s the point if you are stressed out all weekend about a workout you can do little about at this point! And hey, maybe there’s a snatch PR waiting for you in the next few days!
-The Unbroken Designs Team