Extended Warm Up - Athletes will be using this time to increase the load of the Deadlift up to the weight they are using for the workout. This loading should feel heavy with smooth touch and go reps. The second minute of the EMOM is to get a little more low intensity practice with the skills in the workout...keep calm and climb on!
Workout - Combination of heavy lifting and high skill movements. Deadlift load is athlete dependant and should feel heaviest in reps 5,6,7...no major compromises! Each round should be roughly 4:00 for most athletes while your fittest will have them done around 3:00 per round.