Metcon
For time
3 rounds
12 pull up
9 power snatch 42.5/30
Then 3 rounds
4 wall climb
9 overhead squat 42.5/30
Then 3 rounds
400m run
14 front rack lunge 42.5/30
Olympic Lifting
Power clean
3-3-3-3-3
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
