17.3 is...

17.3 is…. A pretty fun work out.

Don’t get me wrong, I was getting BURIED by 185 pounds, but snatching and gymnastics is my kind of work out.

First and foremost… this is not a C2B workout. This is a snatch workout. Keeping that in mind, your strategy for the C2B is to give you just enough time to finish the snatches.

I knew the rounds of 95 and 135 were not going to be too difficult for me, but my legs would definitely start to fatigue. So I broke every set of C2B’s into 2 sets to try to keep my heart rate down and preserve my grip.

If you’re great at moving the barbell, but struggle with gymnastics, just try to hit quick singles on the C2B and stay moving. If you’re great at gymnastics, but the barbell will be a weakness, hit each set of C2B unbroken to give yourself as much time at the bar as you can.

Most people will be somewhere in between, so if you are going to rest (and you definitely will need to), do it at the barbell and not at the rig. Grip will also become a factor if you get past 8 minutes.

Let’s talk about the snatches… Singles. There’s really very little reason to go touch and go. Maybe some doubles or triples at the beginning, but you’re going to need a strong pull and grip later on, so trying to be a big man and hitting 3 rounds of 6 touch and go snatches at 95 pounds will be real cool if you’re not planning getting past 12 or even 8 minutes.

For your warm up, the emphasis should be on squatting. There’s a lot of C2B’s and snatches are very technical, so definitely do some of both, but prepare your legs for a high volume of squats that get heavy. And honestly, the workout starts with 18 - 95 pound snatches, which is way more of a warm up than I ever do.

Some quick thoughts on equipment… if you can get away without wearing grips, I recommend it. Otherwise, you’re going to have to fumble around with putting them on and off. You will have time, but there are more important things to think about and do… like breathing.

Knee sleeves will be useful. (Shout out to Exo Sleeves!) They will keep your knees plenty warm and give you a bit of an extra bounce out of the bottom. I always recommend warming up without them on, then pulling the sleeves up when you’re good and warm and ready to start.

Don’t fumble with a belt unless you’re in the round of 225+. This workout is not taxing on your core, so unless you really need it, don’t waste the time. And if you do really need it, you need to spend more time outside of the open strengthening your core. (I can help with that, too.)

Final thoughts…. Stay moving through the C2B, then singles on the snatches.

Good luck!