Janelle Shafer’s New Program! Day 1

Skill: Clean movement progression

Strength: 
Clean – 2 x 3 @ 80%
                2 x 3 @ 75%
Clean Pull – 4 x 4 @ 90%
Front Squat – 3 x 3 @ 65-80%, by feel

Gymnastics:
Pull Ups – 3 x 3 AHAP
                      3 x 8-10 AHAP

WOD:
6 Rounds for Time
5 Thrusters 135/95
10 Pull Ups/Ring Rows

Post-WOD
5 Rounds
8-12 Bicep Curls
8-15 Hollow Rocks

 OR

3-6 Pull Up Negatives

Beginners

Gymnastic Strength and Skill:
Pull Up – skill instruction
Pull Up – 5-5-3-3-3, building in difficulty
Ring Rows – Accumulate 40-60 reps in longer sets
 – between sets of ring rows, do 8-15 hollow rocks

Strength Skill:
Hang Shrug + Hang Power Clean – 5 x 2+1
Hang Power Clean + Front Squat – 3 x 1+1
Hang (full) Clean – 5 x 1
Front Squat – 3 x 3

WOD:
12 min AMRAP
10 Push Press
10 Hang High Pull
10-15 AbMat Sit Ups
15 KB Swings
Try to move a little faster today.
If you need to take breaks, grab a jump rope and do jump rope singles until you’re ready to go again.