Strength
Front Squat
5-5-5-5-5 with 3 sec pause
Metcon
3 Rounds For Time
12 hang power clean 42.5/30
10 shoulder to overhead
8 OH alt lunge
Olympic Lifting
Squat Snatch (Touch & Go)
5-5-5-5-5
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
