Strength

Dynamic Deadlift

EMOM for 6 minutes

1 deadlift with a 5 sec pause 2 inches off the ground, then explode to complete the lift.

Start with about 70% of your 1RM and work up to no more then 85% of your 1RM. Keep the bar moving fast.

Conditioning 

9-7-5-3

Deadlift (max weight 185/135, 255/165, 305/200, 355/235) increase weight each round

27-21-15-9

KB Goblet Squat (max weight of 35/26, 44/35, 53/44, 70/53)

Rest 1 minute between rounds