Strength
Overhead Alt Lunge
3 x 6
For Time
Assault Bike 35/30
30 Burpees to Ring Touch
Row 300m
15 Kettlebell box step over 16/12
Olympic Lifting
OHS with 4 sec decent
5-5-5-5-5
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
