17.3 Standards/Tips/Pointers
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Open Workout 17.3 brings two things many of us have been waiting to see: barbells and heavy weight!
For some this will be a short workout, while for others it will be a marathon. Remember going into this workout that the pull-ups are just white noise around the real work of the snatches. Take your time and setup well for every snatch rep to reduce the chance of missed reps.
Make sure to spend plenty of time warming up since this is a highly technical movement utilizing the entire body.
Here are some movement standards you should be aware of:
- This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.
- In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.
- No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
- In every division, the athlete must pass through a full squat with hips below the knees. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed. Scaled divisions and some masters divisions are not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat.
- For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall.
