Janelle Shafer Clean Program Week 6

Main Class:
A. Warm-Up
500m Row
+
4 Rounds
10 Air Squats
10 Walking Lunges
10 Good Mornings
+
6 Rounds
2-4 Hang Power Clean – Building weight
1-2 Box Jumps – building height

B. Strength:
Clean – 2@85%
                1@90%
                1@95%
                2 x 1@85%
Clean Pull – 3@100%
                         2@105%
                         2@110%
                         2@105%
Front Squat -Tempo Squat @ 3231
   2 x 3 reps
   1 x 4 reps
   1 x 5 reps

WOD:
6 Rounds
20 Wall Ball
10 Pull Ups

Beginners Class

Olympic Skill:
1) Clean Pull Under – 5 x 2, building
2) Clean Pull + Full Clean – 3 x 1+1
3) Clean – establish a daily max! Have fun and stay safe!

Strength:
1) Front Squat part I – Build to your previous 3 rep
2) Front Squat part II – Build a single as heavy as possible, maintaining good from
a. Consider using a weight belt to help support core

Conditioning:
12 min AMRAP – Good luck and have fun!
3 Rounds – rest as much as needed to complete reps well
10-15 Push Press
8-12 Sumo High Pull
6-8 Pus Ups
6-8 Ring Rows
+
2 Rounds
20 Overhead Walking Lunge – 25/15# plate
15 KB Swings
10 AbMat Sit Ups
+
Max Distance Run with time remaining