For time
50 Kettlebell swing 24/16
50 push press 45/30
50 Bar facing burpee
50 hang power clean 45/30
20/15 Assault bike cals
20/15 Row Cals
Olympic Lifting
Sots press
5-5-5-5-5
super set
Snatch grip Deadlift
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
