Strength
Strict Press
3×3 70%, 80%, 90%+
3 Rounds For Time
400m run
21 Thruster 42.5/30
5 rope climb 14ft
Olympic Lifting
3 position Snatch
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
