Strength
1 strict press- 2 push press – 4 push jerk
1-1-1-1-1
Metcon
3 Rounds For Time
50 Double under
15 shoulder to overhead 45/30
15 pull up
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
