01132026 Phase 1 Week 2 Session C

01132026 Phase 1 Week 2 Session C
Warm Up
3 minutes jump rope

2 rounds
5/5 worlds greatest stretch
10 knuckle drag
10 Air Squat

BBWU

Prep & Skill
3 reps each
3 Clean grip deadlift
3 Hang Clean Grip Upright Row
3 Hang Muscle Clean

3 reps each
3 Hang High Pull
3 Hang Muscle Clean
3 Hang Power Clean

5 sets
3 Position Power Clean

(RIR3+, skill work)

Conditioning
AMRAP12
10 UpDown Box Step Up
10 Cal Ski
Athlete Notes
Today is about skill under control and repeatable capacity. Focus on clean variations with smooth bar path, tall posture, and moderate load. Step-ups and ski are steady and controlled — pace yourself and maintain breathing. Quality beats quantity: slow, precise reps reinforce skill, stability, and power.