The workout

Prior to 8:00, complete:

3 rounds of:

• 6 chest-to-bar pull-ups
• 6 squat snatches, (95 / 65 lb.)

Then, 3 rounds of:

• 7 chest-to-bar pull-ups
• 5 squat snatches (135 / 95 lb.)

Prior to 12:00

3 rounds of:

• 8 chest-to-bar pull-ups
• 4 squat snatches (185 / 135 lb.)

Prior to 16:00

3 rounds of:

• 9 chest-to-bar pull-ups
• 3 squat snatches (225 / 155 lb.)

Prior to 20:00

3 rounds of:

• 10 chest-to-bar pull-ups
• 2 squat snatches (245 / 175 lb.)

Prior to 24:00

3 rounds of:

• 11 chest-to-bar pull-ups
• 1 squat snatch (265 / 185 lb.)

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

The notes

It is Friday again and time for another Open workout. In 17.3, you don’t need dumbbells as the workout consists of chest to bar pull-ups and squat snatches. Even though the workout sounds simple, it will be so far the biggest distinguishing event between the competitive athletes and athletic people. In the announcement event, Cole Sager who ranked fifth in the 2016 CrossFit Games, wasn’t able to finish the workout (193/216 reps), so it is fair to say that for 99,9% of the people 17.3 is an AMRAP workout.

With 265 lb / 120 kg or 185 lb / 85 kg snatches we are talking about so heavy weights that only a very minority of people are able to snatch those weights even once with fresh muscles not to speak of under heavy fatigue after over a hundred chest to bar pull-ups and several squat snatches. What this means is that most of us mortals have to check the round where we are coming near our squat snatch 1RM, see how much time we have to get there, and perform the heaviest snatches we can do one by one. If it means only the first two rounds, you have 8 minutes to do as many reps as possible. In this case, you can start aggressively and try to go fast to get as good tiebreak time as possible.

The longer you think you can go, the more you need to think of your pacing. Especially with the heavy snatches, do one rep at the time, focus, and avoid failures. Failures will cost you 15-30 seconds and a significant amount of energy.

The Warm-up

We recommend you to do the warm-up extra carefully. After the general warm-up (rowing, running, etc.), focus on your squat and overhead mobility. For example:

• 20 shoulder pass throughs (with rubber band or PVC pipe)
• 15 OHS (with PVC pipe)
• 10 wall squats
• 10 squat T-rotations
• 8 Perfect stretches

In the movement specific warm-up it would be a good idea to do some barbell and kipping warm-up. For example:

2-3 rounds (with empty barbell) of:

• 10 kips
• 3 muscle snatches
• 3 OHS
• 3 snatch balance
• 3 squat snatch

Have a great third open week and good luck!
Remember to try WODcompete with your friends or at your box!