Strength:
Find a 1RM Back Squat, then -20% for 2×3
or,
Back Squat: 5×5 (recommended for newer athletes)
Conditioning (Test):
Performance
- 10 Muscle ups
- 200 M lunge
- 20 Handstand push ups
or
Fitness
- 10 Strict Burpees
- 10 Strict Pull-ups
- 200 M lunge
- 20 Strict press (65%)