Janelle Shafer Clean Program

Warm-Up
10 min
20 Jump Rope Singles
15 KB Swings
10 Air Squats
5 Box Jumps

Janelle Shafer Clean Program
Skill:
Hang Shrug + Hang Power Clean – 5 x 1+1
Power Clean – 5 x 2 AHAP

Strength
Just sayin’… I’d probably use straps
Clean High Pull – 4 x 3 AHAP
Hang Power Shrug – 4 x 5 AHAP

WOD:
12 min AMRAP
In teams of  2, complete reps in order, working one at a time
Your team can make any weight switches they want
30 Hang Power Clean – 155/105
100 Double Unders
30 Shoulder to Overhead 135/85
100 Push Ups
30 Hang Power Snatch 115/65
100 Ring Rows
30 Overhead Squats – 95/45
100 Ab Mat SitUps

Beginners

Hang Dumbbell Snatch – 5 x 5 per arm
Hang Snatch Pull + Hang Power Snatch – 2+2 x 4 sets, building
Overhead Squat – 5-3-3-2-2, building heavy
Snatch Pull – 3 x 3 heavy

WOD:
14 min AMRAP
6-10 Push Press
6-10 Bentover Row
8 Burpees
6-10 Push Ups
6-10 Hang High Pull
16 AbMat Sit Ups

Post-WOD:
3 x max effort planks