Work up to a heavy single deadlift. Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and most importantly a flat back throughout the lift. Try to lift the bar in a vertical line because this shortens the distance the weight travels from floor to top of the lift and keeps the weight over your feet. Be sure to maintain these good mechanics as you progress through each single at increasingly heavier weight.
Barbell Step ups 45/35 lb 24/20″
Dumbbell Snatch 45/30 lb
Workout notes: This workout is a higher volume of two simple movements performed at a light weight. The barbell can be loaded onto the back rack during the step ups so use a weight you can continuously perform step ups without losing position. You can scale the barbell load by using a 15lb bar with change plates or by ditching the bar all together and performing the movement without any load. For the dumbbell snatch, use any strategy to break up the work by performing sets on each arm if that works better for you but do remember to distribute the load evenly on both arms. The same can work for step ups but remember you have to come down all the way off of the box to complete each rep. If you are new this volume cut the volume down by starting on the round of 40.