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