The purpose of testing is to gauge your current strength level before beginning our strength program. Upon establishing these numbers we will work between 70-85% well into 2020.
Why 70-85%? I consider these percentages safe for the beginner to intermediate athlete to focus on form while being challenged by an appropriate training load.
If for whatever reason you are unable to lift heavy, just focus on the warm-up or option section and treat that as your training for the day.
[Note] If attempting a “heavy back squat or bench press” please ask a coach or fellow athlete, someone of similar height and strength, to spot you.
Also, if done correctly, there should be very little to no time left to add in additional conditioning work. If there is time left, then follow the training protocol. Your goal is to recover for the next day.
Again, showing up early is on time. Showing up on time is late. Show up early and get yourself properly warmed up and do your thing.