03192026 Phase 3 Week 2 Session C

03192026 Phase 3 Week 2 Session C
Warm Up
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 + 1 Push Jerk 75-80%

Conditioning
AMRAP20
10 Db Thruster 35/25
10 Db Reverse Lunge 35/25
20 Sit Up
20 Cal Bike
Athlete Notes
The clean EMOM builds confidence under the bar with repeated quality reps. Once the conditioning starts, pacing becomes the skill. Stay smooth on the barbell and avoid burning out early. This is a workout where discipline beats intensity.