Strength: Deficit Deadlifts – 4×3 @ 75-80%. Stand on a 25, 35, or 45lb plate to increase the deficit. We want to pull big weight here, but we want to shift the focus to our quads and away from our back to compensate for the deficit.
Conditioning: Complete as many rounds as possible in 10 mins of: 5 Handstand Push-ups 2 Power Cleans, 185/135 lbs 5 Handstand Push-ups 4 Power Cleans, 185/135 lbs 5 Handstand Push-ups 6 Power Cleans, 185/135 lbs **Continue adding 2 Cleans each round, HSPU stays the same. The weight should be heavy, most likely quicker singles throughout the workout**