Strength
Front Squat
5/3/1 75% 85% 95%
For time
5 Rounds
9 deadlift + 7 power clean + 5 front squat 50/35
8 bar muscle up
*200m run if barbell complex is broken
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
