Weightlifting Strength Re-Test, Testing for Progress

Back or Front Squat

Find a 1-Rep Max

Recommended rep scheme,
5-5-3-3-3-1-1-1-1

Rest as needed between lifts.

Tri-Modal Conditioning, Short/Sprint-Duration

"Trigger"

5 Rounds for Time:
8 pull-ups
10 Russian kettlebell swings
200-meter run

PU: SC=assisted --> 8 reps in <3 sets, RX=unassisted, RX+=10 C2B
KBS: SC=load allowing unbroken rounds, RX=53/35, RX+=70/44
Run: scale if time >90 seconds