Janelle Shafer Clean Program, Week 2
Monday, 1/12/15

Announcements:
1) Yoga: Thursday @ 630pm
                 Friday @530am
                 Saturday @ 10am
2) Sign Up for Tuff Stuff, a CrossFit Competition hosted right here in our own back yard!
     Teams go on Saturday (2 guys, 1 girl), Individuals go on Sunday
     Rx’d, Scaled and Master’s Division
     Feb. 7th and 8th
     http://www.tuffstuffevents.com/#!kansas-feb-7-8-2015/cndp
3) $1 bet: I bet you a dollar you can’t get 20 rope climbs done in under 4 minutes.
      Ready to prove me wrong?
4) Interested in taking your training to the next level?
     Take an extra 10 minutes on Tuesday and Friday to work on Muscle ups after or before class.
     Challenge issued.

Main Class
Warm-Up:
  Row 500m
  Barbell Complex I x 3
  
Strength: Janelle Shafer’s Clean Program
Clean – 3@80%
               2@85%
               3@80%
               3@75%
Clean Pull – 3 x 3 @95%
Front Squat – 5-4-3
     Build off of what you hit last week, as close to 85% as you can stand it

WOD:
12 min AMRAP
4 Box Jumps – 30/24″
3 Rope Climbs or 12 Strict Pull Ups
2 Deadlift at 70%
100 ft Walking Lunge

Beginners

Pull Up Skills:
3 x 3 Strict Pull Ups
5 x 8-12 Ring Rows
5 x 8-12 Biceps

Barbell Warm-Up
8 min
3 Hang Shrug
3 Hang High Pull
3 Hang Power Clean
3 Catch in Front Squat
3 Drop in Front Squat

Strength:
Hang Shrug + Hang Clean (full)
 – 3 x 2+1
Hang Clean (full)
 – 3-2-2-2, building
Front Squat
 – 5×2, building heavy

WOD:
12 min AMRAP
10 push ups
20 walking lunges
15 KB Swings
15 AbMat Sit Ups