Pavel getting pretty good contact (high on the pelvis, not on the legs) on his snatch. Snatches are allowed the first part of today’s workout, but clean and jerks are also acceptable. Just get it from the ground to overhead however you want!
Mobility: Shoulder Mobility
Skill Practice Warm Up: Spend 8 minutes working up to 3 ‘perfect’ but challenging clean and jerk singles (they should be much heavier than what you plan on using for today’s workout).
Workout: “Pin It” – For Time.
15 ground to overhead -power snatch or clean and jerk is okay- (Advanced: 135lbs, Intermediate*: 93lbs, Novice: 63lbs)
600m run
15 ground to shoulder (same weight as above)
400m run
15 deadlifts (same weight as above)
600m run
*Women’s Rx
Scaling Guide: 10 – 15 minutes. Scale up the weight if you feel that you will be under 10 minutes.
Log your results online by clicking here.
Compare To: 2012 – 06 – 12
“Pin it” is a great WOD, Masters did it Friday night. We all chased Sandra, good fun!