01222026 Phase 1 Week 3 Session C

01222026 Phase 1 Week 3 Session C
Warm Up
3 min easy row/ski

2 sets 5 reps each
Leg swings, arm circles, banded pass-throughs

2 sets (increasing wt)
Farmer hold / suitcase hold / side plank rotation

Movement Prep, Strength & Skill
Movement Prep
3 reps each: Clean Grip Deadlift, Hang Clean Grip Upright Row, Hang Muscle Clean

Strength & Skill
3 Position Clean
1 High Hang Clean
1 Hang Clean
1 Clean

build to todays strong set.

Conditioning
AMRAP12
6 Db Thruster*
25/20 Cal Bike (1:00 cut)
or
12/10 Cal Ski
or
12/10 Cal Row
Increase by 2 reps each round

Optional Core
2-3 sets, :30 each
Pallof Press
Dead Bug
Athlete Notes
Serious positional work today with the 3 position clean. Focus on one complete clean sequence per round — use the reset to stay crisp, maintain posture, and move the bar efficiently through all three positions. Drive legs, Bar Close, Pull Under.

This ladder builds quickly. The bike should feel strong but repeatable — not a sprint. Pace early so you can stay composed as thruster reps climb, break sets before fatigue forces it, and let consistent effort carry you into the later rounds.