Strength
Back squat
5/3/1 75%, 85%, 95%+rep
Metcon
For time (14min cap)
800m run
30 Front squat 60/40
400m run
20 front squat 60/40
200m run
10 front squat 60/40
Olympic Lifting
Jerk
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
