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 -Â 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:Â
   5 Rounds for Time
   3 (full) Clean at 70%
   9 Pull Ups
E. Post-WOD
   Weighted AbMat Sit Ups – 4 x 10-12Â
Beginners:
  1. Mobility â 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 â 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