Technique WOD
toes to bar
Metcon
5 Rounds For Time 6 Deadlift 120/80
12 single arm KB thruster 20/12
18 Toes to bar
Finisher
Max effort plank
3min
Olympic Lifting
Power snatch t&g
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
