02262026 Phase 3 Week 3 Session C

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.