Chipper (30min cap)
3 rounds for time:
200m Sandbag carry
50 Double under
20 power snatch 42.5/30
20 power clean
5 Bar muscle up
20 thruster
20 sit up (butterfly)
Olympic Lifting
Jerk
1-1-1-1-1-1
Weekly Programming and CFC XMAS/NE Timetable
Day Focus Strength / Skill Conditioning / Tests Mon Triple Benchmark Test Test 1 – 1RM Power Snatch0:00–12:00 – Build to heavy single (speed, timing, coordination) Test 2 – Strict
December 13, 2025
