20 Slow Cossack Squats (10/ Side)
Then
AMRAP 5 Minutes (Steady Pace) 10 Lunge Steps*
100m Run
10 Lunge Steps
5 Empty Bar Clean and Jerks
*After round 1, add Empty bar front rack

Every 2 Minutes for 12 Minutes
1 Tempo* Front Squat + 1 Front Squat
*3-second count on the way down (no pause in the bottom)
Start at a moderate weigh and build if
mechanics remain sound.

10 Rounds
3 Clean and Jerks 135/95lbs
10 In Place Lunge Steps (BW)

STRENGTH/SKILL
Stimulus: Techniqu

Rest: As Prescribed
Coach Focus: The tempo squat that starts each set will help curb athlete egos and ensure that the
barbell stays in the moderate-weight-range across your athlete’s sets. As your athletes build in
weight, ensure that the tempo cadence does not change to allow for more weight on the bar. One
phrase Coach Sherb likes to use to help athlete understand “why” we ask for moderate weights and a
high adherence to points of performance is because “skill unlocks your strength”. Move better, not
heavier.
Additional Notes/Resources: N/A
CONDITIONING
Feel: Cardio Pacing: Reach
Target Score: 5-8 Minutes Firebreather Score: Sub 5 Minutes
Scaling:

• Clean and Jerk: athletes should be able to perform touch and go reps at their
  barbell weight, but at a minimum, weight must allow for fast singles.
• Lunges: Should not exceed :30 to complete the 10 steps. Air Squats can be used a
  substitute if single leg work does not allow for full ROM.
  Coach Focus: Metcon should allow athletes to move at faster-than-EMOM pace. Lunges are unweighted.
  Barbell should go touch and go with
  other athletes performing fast singles.