Accessory/Strength
Kettlebell Roman Deadlift
3 x 5
Metcon
3 Rounds for time
15 push press 45/30
20 Kettlebells swing 32/24
Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank
Olympic Lifting
Hang clean
1-1-1-1-1-1
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
