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, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4
Game Plan Going In:
- Slow is smooth, smooth is fast!
- This is not a Pull Up workout, it’s a Snatch Ladder.
- Identify the bottleneck weight (if any)
- I can’t snatch more than 135lbs so I will NOT finish this WOD. I need to optimize for what I can do. Not what I am dreaming about.
- Will likely use scaled weight and RX movements
- EMOM the first 6 rounds.
- I’m going to break Pull Ups into triples for first two rounds, doubles for second two rounds, and singles forward.
- I’m going to do all snatches as singles.
- Have to be disciplined about getting hands back on the bar after dropping from overhead. Probably give myself 3 Mississippi’s to get one hand on the bar, 4 MIs for both hands, on 5 MIs rip another rep!
- Hook Grip Snatches (it takes months to get comfortable with the hook grip. If you don’t do it, I highly recommend you start after the Open season).
- Set up barbell parallel to pull up bar and face opposite ways when doing each movement |<–>|
- Gear: Gymnastic grips, Olympic lifting shoes, Knee sleeves,
- Cues I’m going to say to myself when snatches get difficult:
- Butt down, back straight, tension in the arms before lift-off
- Full triple extension – ankles, knees, hips
- Pull off the ground fast, Pull to the hip faster, Pull under the bar fastest
- Turn over & Punch the bar up like it’s a kettlebell
My one rep max is 135 and I got to the 3rd round of 115 snatch. I failed no less than 5 times at 115. I kept falling too my knees. I was leaning forward from the first pull and couldn’t adjust correctly. I psyched myself out before I even started this WOD. I didn’t think I was going to perform well because of how sick I was all week.
Post Game Analysis:
I would love to try this WOD again in the future. I am sure I can finish the round of 115# snatches if I’m healthy and in the right mindset. I look forward to doing this again alongside 17.1.
Unfortunately, I wasn’t even a little sore after this WOD. I never hit the pain cave. Recovery was simple. Standard protein shake and high glycemic / low fructose fruits immediately post-wod. I rolled out the same night and felt fine the next day.