• 02262026 Phase 3 Week 3 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

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

    EMOM10
    2 hang clean + 2 Push Jerk 75-80%

    Conditioning
    AMRAP18
    5 Power Clean (phase2wk4 weight)
    10 Pull Up
    12 Walk Out Push Up
    15 Cal Ski

  • Athlete Notes

    Clean work continues to sharpen timing and bar control before a long conditioning piece that tests pacing and mental toughness. Expect the workout to build slowly—stay smooth early so you can push later. This session rewards athletes who respect the long game.

Results

Apr 2 2026
Craig
Clean complex @ 120 (first 7 sets) 115 (last 3 sets)

conditioning 145, green band, 2+10

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