Strength
Back squat
5/3/1 75% 85% 95%
5 Rounds For time
30 Russian Kettlebell swing 24/16
20m Overhead Single arm KB lunge 24/16
Olympic Lifting
OHS
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
