Accessory/Strength: [As athletes have numbers from previous weeks, these lifts should be going up- they should be starting heavier than they did last time and hopefully pushing their limits – obviously they still need to back off if form fails or they fail to finish all reps in a set]
Deadlift 5x5 [start @ 80% 5RM]...
Thruster 5x5 [start @ 80% 5RM]
[Protocol: OTM 10:00 alternating movements; add weight each set unless failing reps or form]
[Barbell @ ~50% 1RM Front Squat; this should provide for a medium-weighted p-clean- will not be able to do 25 unbroken, as well as a medium-weighted shoulder-to-OH; Front squats will not be unbroken either. This will kinda suck. Scale reps for people as necessary also. MAX weight allowed on the bar for those who need to know: 185/120]
25 Power Clean
25 Front Squat
For time [20:00 cap- If you don’t suck at DUs, should be done much sooner- will likely see people finishing closer to 15:00-18:00 range, but gave an extra few minutes for “benefit of the doubt”]