Heavy touch and go deadlifts (hip opening) paired with strict body weight gymnastics (hip closing): a perfect match! This is going to tax the midline, so find the variation of strict TTB and hollow hold that allows you to complete both without dropping off the bar or resting and then rise to the challenge of keeping rigid neutral spine for all 7 sets of 5 heavy deadlifts. Complete your 5 deadlifts, 5-7 strict TTB (without dropping off the bar), and then wait for the coach as we will start the :30 hollow hold as a group.
Every 3 minutes for 7 rounds:
5 Deadlifts (AHAP, must use for at least 3 rounds)
5-7 Strict Toes to Bar
:30 seconds Hollow Hold
post heaviest DL load used for at least 3 rounds