Strength
Back squat
3×5 65%, 75%, 85%+rep
Metcon
5 Rounds For time
7 Squat snatch 45/30
15 pull up
Olympic lifting
Snatch balance with 3 sec pause
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
