• 04022026 Phase 3 Week 4 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
    Build to HEAVY but PERFECT
    2 hang clean + 2 Push Jerk

    Conditioning
    AMRAP20
    6 Db Front Swuat
    8 Db Box Step Over
    10 Tuck Up
    20 Double Under (attempts)

  • Athlete Notes

    The clean work demands your best movement of the phase—tight, technical, and repeatable. The conditioning piece becomes the long test of pacing, skill, and grit. Keep the bar close, stay steady on the engine, and track your rounds. This is where technique meets endurance.

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