Trainer: Missy
Duration: 30-40 minutes
Class Type: Test

This is a final test to check in on skills and weight selection. Use this a measure for where you're currently at; keep notes about the bell you use and how your sessions felt overall this cycle. We recommend waiting 1-2 days after your last completed class before doing the test, so you feel rested and refreshed.

Advanced Series 4 (2021) can be repeated again at any point, or you can move to Advanced Series 1 (2022) the same day as your test, or whenever you are ready (no need to wait between programs). The test should feel challenging enough that it could be your only training session the day you complete it.

Equipment Recommendations: x2 moderate bells, x1 heavy bell, optional pull up bar

Warm Up:
x1 Turkish Get Up left and right sides
x10 alternating standing halos
x5 deadstp clean left and right sides
x10 hand to hand swings

Double Jerk Technique Test
Complete x5 double jerks, holding 3 seconds in the rack postion before each rep. Film yourself to evaluate technique.

Power Combination Test
Every 30 seconds x20 rounds (10 minutes) complete the followng combination, alternating sides each interval:
x1 power deadlift+ x1 hang clean+ x1 deadstop snatch+ x1 push press
*pause two seconds in each position
*choose a bell that is challenging for deadstop snatches

power deadlift+ hang clean+deadstop snatch+push press

Endurance Test
Every 30 seconds x10 rounds, alternating sides each completed round:
x10 single arm swings
*bell should be RPE 9 challenge with great form

*rest 1 minute*

Every minute on the minute x10 minutes, alternating sides each interval:
x1 Turkish Get Up
*bell shoud be a (safe) RPE 8-9 challenge with great form