Strength
Squat clean with 3 sec pause
5×5
Super super set
Strict pull up
5×5
Metcon
3 Rounds For Time
30 air squat
20 Kettlebell swing 32/24
3 rope climb
Olympic Lifting
Cluster
5-5-5-5-5
Weekly Programming 19th 25th
Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC
January 17, 2026
