Strength
Deadlift
5/3/1 75%, 85%, 95%+rep
Metcon
3 Rounds For time
30 Hang power clean 45/30
20 Thruster
Finisher (3min CAP)
100 sits for time
Olympic Lifting
Snatch
1-1-1-1-1
Weekly Programming 19th 25th
Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC
January 17, 2026
