Context:  Competition – Pacing for your best score (and logging workouts)

Skill Practice: Spend 10 minutes working on snatch balances or heaving snatch balances, or perform 3 overhead squats on the minute for 6 minutes.

Metabolic Conditioning: “Crackerjack”

For time

100 ft walking lunge


Kipping Pull-up

Abmat Sit-Up

(repeat walking lunge after each set except last set of 6)

Scaling Guide:  10 – 20 minutes, about 7 minutes to get through the 18s.

Coaching Tips: Do some bigger set on the 21s and the 18s if you can. Break up the 15s and 12s, but go big again on the last couple rounds. Make sure you pull ups are legit (head over the bar and full extension at the bottom), and make sure you smart and not risking a hand rip. Wear knee sleeves or knee pads if you have them for the lunges. The knee must ‘kiss’ the floor every rep, and there must be full hip extension at the top.

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