02122026 Phase2 Week1 Session C

02122026 Phase2 Week1 Session C
Warm Up
3:00 Bike Row Ski
10/10 Leg Swing
10 knuckle Drag
5/5 Worlds Greatest Stretch

BBWU

Skill & Strength
3 each
High hang clean
Hang clean
Clean
*focus is on staying in position, through progressions.

Build to working weight

EMOM10 Clean Double @75% 3pos clean

Conditioning
20 min AMRAP
5 Power Cleans (moderate-heavy)
10 Front Rack Lunges
15/12 Cal Bike Erg
Athlete Notes
Keep your reps controlled — quality over speed. Pace yourself on the lunges so you can maintain consistent power on the cleans. Hit the bike hard but smart: your goal is steady effort over 20 minutes, not a sprint. Find a rhythm you can hold for the whole piece, and focus on smooth transitions to maximize rounds.