Strength
Squat Snatch
3 x 5 60%/1RM
Metcon
Run 200m
10 back squat 60/40
Run 400m
15 Back squat 60/40
Run 600m
25 Back squat 60/40
*break back squats = 20 wall ball
Olympic lifting
3 position clean + 2 Front Squats
1-1-1-1-1
PRV/CFC Programming 17-23rd
Day Focus Strength / Skill Conditioning Accessory / Optional Work Monday Barbell Power + Stamina Power Clean + Squat CleanEvery 3:00 × 5 Sets3+2 @70%,2+2 @75%,2+1 @80%,1+2 @83%,1+1 @85%+Beginners: 5–7
November 15, 2025
