Janelle Shafer Clean and Jerk

Announcements: 
1) Just a reminder, there’s no class on Saturday due to the Tuff Stuff competition. Please come and support our gym and athletes!
2) Yoga. Sounds like Yoda. Both very wise - one in the doing, the other in the ways of the force. 
3) Yoda does CrossFit. I seen it. He goes by “Mike Cardinal” when he’s here…

Main Class:
A. Warm-Up
3 min Jump Rope Practice
+
3 min Row
+
3 min Iron Scap
+
3 min Turkish Get Ups

B. Pick Up a Heavy Weight
Clean and Jerk (push or split) – drop each rep
3 x 3 @ 80% of your 1RM Clean or Jerk (whichever happens to be more reasonable)
….OR
develop your clean and jerk skill 

C. Conditioning w/ a Barbell
5 clean and jerk + 5 football burpees EMOM x 10
Try to add weight from your last go-around

D. WOD:
15 min AMRAP
3 Rounds
15 Jumping Split Lunges
10 Ring Rows
5 Ring Dips
+
15 Burpee Box Jumps OVER

Beginners Class
A. Warm Up – with class
3 min Jump Rope Practice
+
3 min Row
+
3 min Iron Scap
+
3 min Turkish Get Ups

B. Skill: Clean
Hang Power Clean – 3 x 3, building to medium
Hang Clean (full) – 5 x 1, building to heavy

C. Strength: Front Squat
Front Squat – 5 x 2 heavy

D. WOD:
15 min AMRAP
Row 300m
+
3 Rounds
15 Air Squats
10 Push Ups
5 Hang Power Clean (medium wt.)