Janelle Shafer Clean Program Week 5

Announcements:
1) We still need volunteers for the competition… this weekend! We’ve got the whole thing lined out 
     so that you only have to volunteer for the time you have and won’t get stuck there all day. Take a
     look at the sign up sheet on the new dais for more details. Judge’s training will be set at 730pm on 
     Wednesday and Thursday night.
2) There won’t be any classes on Saturday due to the competition. We apologize for the inconvenience. 
     Um, maybe go jogging? It’s supposed to be nice out!

Main Class:
A. Warm-Up
     500m Row
     +
     5 Rounds
     10 Pull Ups
     10 Ring Dips
     10 Air Squats
     10 Toes to Bar
     +
     Build Front Squat to 80% 1RM Clean 
B. Strength
     Clean
     3 @ 85%
     2 x 1 @ 90%
     2 x 2 @ 85%
C. Accessory Strength
     Clean Pull – 3 x 4 @ 100% 1RM Clean
     Front Squat – tempo squat (3231, 3 sec down, 2 sec pause, 3 sec up, 1 sec pause at top)
      – 3 x 3 @ 65-85%, by feel
D. WOD:
      6 Rounds for Time
      4 Squat Clean @ 70% 1RM
      2 Jerk (same weight)
      15 Pull Ups (banded is okay)
https://www.facebook.com/video.php?v=748221311899362

Beginners
A. Warm-Up
     30 KB Swings
     +
     3 x Barbell Complex I
B. Skill
     Overhead Squat – 3 x 3, easy weight, working on position
     Snatch Balance – 4 x 2, pressing if necessary, preferably from toes
     Hang Power Snatch – 4 x 3+1 Overhead squat on last rep
     Hang (full) Snatch – 5 x 2
C. Conditioning Part 1
     3 x 30 cal row, 1 min rest, all out
     +
     8 min (steady pace only)
     8 Box Jumps
     16 Quarter Squat Wall Ball
     32 Jump Rope Singles
     +
     3 x 30 cal row, 1 min rest, medium pace
D. Post Workout stretching!!