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 â 5 x 2, building
2) Clean Pull + Full Clean â 3 x 1+1
3) Clean â establish a daily max! Have fun and stay safe!
Strength:
1) Front Squat part I â Build to your previous 3 rep
2) Front Squat part II â Build a single as heavy as possible, maintaining good from
a. Consider using a weight belt to help support core
Conditioning:
12 min AMRAP â Good luck and have fun!
3 Rounds â 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 â 25/15# plate
15 KB Swings
10 AbMat Sit Ups
+
Max Distance Run with time remaining