• 02122026 Phase 3 Week 1 Session C

    Warm Up
    3:00 Bike
    2 Rounds
    8 DB Hang Muscle Cleans
    10 Air Squats
    6 Tall Jump + Stick Landing
    20 sec Hollow Hold

    BBWU

    Skill & Strength
    Barbell Primer
    5 Clean Grip RDL
    5 Hang High Pull
    3 Hang Clean

    Intro Push Jerk

    EMOM10
    2 hang clean + 1 Push Jerk 70-75% Ph2 Wk4

    Conditioning
    AMRAP18
    6 Power Cleans Todays EMOM
    8 Front Rack Lunges
    10 Up-Downs over bar
    12 Cal Ski

  • Athlete Notes

    Olympic lifting stays sharp with the hang clean EMOM—tight reps, fast elbows, and consistent bar path. From there we move into a longer conditioning piece where pacing matters more than hero bursts. Stay smooth on the barbell and steady on the engine. Good positions win long workouts.

Results

April 16 2026
kelby cidmore
Emom @115
Conditioning @105
5+3

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Mar 16 2026
Matt Cormier
Conditioning @105
6+8

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Mar 16 2026
Craig
Emom @105

Conditioning @105
3+8

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