Warm-Up:
3 Sets:
50′ Death March, light weight, slow eccentric
15 Hollow Rocks + 0:20-0:30 Hollow Hold
5 Tap Swings on Pullup Bar + 0:10 Second Active Hang
Strength:
Clean Grip Deadlift
5-5-5-5-5
WOD:
21-15-9 For Time:
Deadlift, 275#/185#
Toes-to-Bar
TIMECAP: 8:00
Extra Work:
Double Deadlift Overhand Hold
3 x Max Effort
50-60% of 1RM Deadlift OR 40-50% of 1RM Deadlift with Axle bar
Notes
Higher end of the loading range is preferable so long as the athlete can get a decently long hold (15+ seconds.) Axle bar is preferable.