Strength –
Back squat,
3×3 70%, 80%, 90%+
Metcon –
5 Rounds For Time,
400m run ,
50 double under,
10 Single dumbbell overhead squat 22.5/15,
Olympic Lifting –
3 position clean,
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
