Weightlifting Strength Test for Progress
Back or Front Squat
5 - 5 - 3 - 3 - 1 - 1 - 1 - 1
Rest as needed between sets. Athletes will have 21 minutes to work up to and record a new 1RM.
Weightlifting Conditioning, Short/Sprint Duration
“Method”
21 - 15 - 9
Front Squats
Situps