Janelle Shafer Clean Program – Week 3
1/19/15

Main Class:
A. Warm-Up
      Mobilize Hips, Knees, Ankles and Shoulders
      Row 400m
      +
      3 Rounds w/ empty barbell
      5 Front Squat
      5 Clean Pull Unders (from full extension, shrugged and toes)
      5 Thrusters

B. Janelle Shafer Clean Program
     Clean – 3@80%
                    2@85%
                    1@90%
                    2×3@80%
     Clean Pull – 3 x 2 @ 100% 1RM Clean
     Front Squat – 3 x 5 @65-85% by feel

C. Gymnastics - Strict Pull Up
     Strict Pull Up – 3 x 3, as heavy as possible
     Ring Row – 3 x 8-15, as difficult as possible

D. WOD: 
      5 Rounds for Time
      3 (full) Clean at 70%
      9 Pull Ups

E. Post-WOD
     Weighted AbMat Sit Ups – 4 x 10-12 

Beginners:
    1. Mobility – 15 min, thorough development
        Start with a light row for 4-6 min
        Floss Groin
        Foam roll glutes and quads
        Stretch Hamstrings and Glutes
        Stretch Calves
     2. Back Squat Development: 5 x 3 building working on form and skill
     3. Back Squat – 3 x 10 building each set
     4. Double Under Skill practice x 8 min

     5. WOD:
         EMOM x 20
         Min 1: Max Reps Ring Rows
         Min 2: 10-15 Heavy KB Swing
         Min 3: 5-10 Hanging Leg Raise (w/ scapular retraction)
         Min 4: AMRAP Double Unders