Strength
Deadlift
3×3 70%, 80%, 90%+rep
Metcon (12min cap)
5 Rounds For Time
12 deadlift 50/35
9 Hang power clean
6 Front squat
Finisher
3min ME plank
Olympic Lifting
3 position clean 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
