– Strength: Build up to a 1RM conventional deadlift with a band over the bar. The band will force you to be aggressive throughout the entire range of motion. – Metcon: Select a weight for this workout which is moderately heavy, but will allow you to finish in the 8-minute time cap. You should be able to get through the front squats in large or unbroken sets. Worry less about pacing and more about pushing your limits.