4 minute push-up test
4minute ascending double-arm swing/goblet squat ladder:
1 swing 1 squat, 2 swings 2 squats….
Record round reached by time limit. Rest 4 minutes and repeat, trying to meet or surpass your first attempt.
Sport level snatch/jerk or
Sport level long cycle*
*if doing long cycle, hold rack position for five seconds and top position for five seconds. Depending on your capacity, you might be able to bump up a level or two.
Pull-up ladder 1-2-3…1-2…
3x max hollow body hold