Friday 3-10-17 Open Workout 17.3

Friday 3-10-17 Open Workout 17.3

Men & Women RX'd 

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 65/95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 95/135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 135/185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 155/225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 175/245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 185/265 lb.

*If all reps are completed, time cap extends by 4 minutes. Friday 3-10-17 Open Workout 17.3

17.3 Initial Thoughts

Well for those of you that wanted a heavy barbell it looks like you got it... 

We've got another grip intensive workout that will require high skill at a high heart rate. You'll need to pay attention to your grip and give yourself the appropriate rest to be successful with your snatch attempts.

WARM UP

•  Spend 5-10 min on the bike or rower to get the heart rate up and get    moving.
•  Continue with a dynamic warm up / Crossover Symmetry and spend some extra time on specific areas that may be limiters in your Snatch/OHS position 
• Add any band work and mobility to gain extra ROM if needed. Don't try anything new. If there's mobility work that you're already doing on a regular basis keep it up but don't try anything new and different. 
• Start a bar specific warm up. Use the Burgener, Snatch warm up, or something that you might do on a regular basis to get your Snatch warmed up. Once again do something that you're familiar with during prep for a workout. 
• Once done Spend some time building to about 80% of your 1RM squat snatch (one snatch at a time) alternating back and forth with some ring rows if you don't have proficient pull ups and need to save your C2B for the workout or hit 1-2 C2B if you have consistent pull ups on the bar you'll be using for the pull ups. Perform MAXIMUM 8-10 sets alternating back and forth at a relaxed pace and not getting out of breath until you hit your 80% snatch.
• Rest 3-5 min Prior to starting 17.3

17.3 Workout Tips

• Be consistent with your reps and break it up before failing. If you fail on a C2B drop off the bar immediately rather than making another attempt at a rep. Give yourself enough time before hitting the snatch to be successful. If you rush the snatches it will take 20+ seconds to recover before making another attempt. 
• If you feel comfortable doing TNG with 65/95# snatches then hit it. If you don't then break it up into smaller sets. 
• For the sets of Snatches at 95/135# break it up into singles. 
• Wear your lifters for this workout
• If you have gymnastics grips that would be a good idea for the C2B if you're using our steel bars. 
• The biggest suggestion I can make on this workout is to listen to your body and pace yourself so you don't get any missed reps.   

17.3 Scaled Option 

Prior to 8:00, complete:
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 squat snatches, 35/45 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 squat snatches, 55/75 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 squat snatches, 65/95 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 squat snatches, 75/115 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 squat snatches, 95/135 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 squat snatch, 105/155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted. 

Starke Kettlebell Fitness Option (For those that don't love the snatch (the barbell snatch that is)). 

Pull Ups/Jumping Pull Ups may be used for this workout 

Prior to 8:00, complete: 
3 rounds of:
    6 jumping chin-over-bar pull-ups
    6 KB snatches/arm, 20/40 lb.
Then, 3 rounds of:
    7 jumping chin-over-bar pull-ups
    5 KB snatch/arm, 30/50 lb.
*Prior to 12:00, complete 3 rounds of:
    8 jumping chin-over-bar pull-ups
    4 KB snatch/arm, 40/60 lb.
*Prior to 16:00, complete 3 rounds of:
    9 jumping chin-over-bar pull-ups
    3 KB snatch/arm, 50/70 lb.
*Prior to 20:00, complete 3 rounds of:
    10 jumping chin-over-bar pull-ups
    2 KB snatch/arm, 60/80 lb.
Prior to 24:00, complete 3 rounds of:
    11 jumping chin-over-bar pull-ups
    1 KB snatch/arm, 70/90 lb.

*If all reps are completed, time cap extends by 4 minutes.