Strength
Max effort pull ups
rest as needed
Max effort push ups
Metcon
Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups 15 Air Squats
Olympic Lifting
Clean
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
