Accessory/strength
Snatch Balance
5-5-5
Strength
Back squat
5/3/1 75% 85% 95%
Metcon
5 Rounds For time
15 Overhead squat 45/30
6 Bar muscle
Olympic Lifting
Jerk 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
