Skill
12×45 seconds:
3 power snatches (touch and go)

We’ll be practicing a sport approach to lifting again today with our touch and go power snatches. If you’re newer to touch and go, then lower the bar to the hang to consider your next move before going all the way to the floor for your next rep. Keep the weight light; 36 reps in 9 minutes is quite a lot.

Workout of the Day
Every 3 minutes for 7 rounds:
400 m run

If you’re tracking your time today, then record your fastest and your slowest times to the whiteboard and SugarWOD. Scale the distance so that you have at least 45 seconds to rest after each effort.

standard: 400 m run, row, or ski, or 1,000 m bike
rx: 400 m run
sport: 400 m run
metcon: 7×2:00 on, 1:00 off