Strength
Back Squat
5/3/1 75%, 85%, 95%+rep
Metcon
5 Rounds For time
10 Overhead squat 50/35
15 pull up
Finisher
2min ME hanging L sit
Olympic Lifting
Snatch with 3 sec pause
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
