Segmented Pause Dead Lift @3131; 3-4 reps; rest 2 minutes X 3 sets.
The pauses are at 4″ off the ground, just below knees and mid thigh. You will stop for 1 second at each position, stand all the way up, then lower to the bar to the floor at 3 second count. Double Overhead Grip.
6 Power Cleans (135/95)
6 Burpee Box Jumps
12 Toe to Bar