Strength
Strict press
7-7-7-7-7
super set
Ring row (on box)
7-10
Metcon
3 Rounds For Time
10 Chest to bar
15 shoulder to over head 40/30
20 Kettlebell swing 32/24
Olympic Lifting
3 position Clean
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
