Janelle Shafer Clean Program week 7

Main Class:
A. Warm-Up:
Row 500m
+
30 KB Swings
+
Hip/Trunk Mobility
+
3 x Barbell Complex I

B. Strength:
Clean
3@75%
2@80%
1@85%
Clean Pull:
3 x 3 @95%
Front Squat – Tempo (3231)
1 x 4 reps
2 x 5 reps

C. WOD:
10 Rounds 
5 Thrusters – 95/65
5 Front Squat 
5 Bar-Facing Burpees

yep, there’s a pattern…

D. Post-WOD Mobility

Beginners Class:
A. Warm-Up:
10 min 
10 Walking Lunge
10 Romanian Deadlift
10 Push Press
10 Bentover Row

B. Skill: Clean
Hang Power Clean + Front Squat – 5 x 2+1
Hang Power Clean + Hang Clean – 5 x 1+1
Hang Clean – Build as heavy as possible for a single (you have about 10 min)

C. Strength
Front Squat – 3 x 3 AHAP
Back Squat – 3 x 5 AHAP

D. WOD:
3 Rounds for Time
30 Wall Ball
20 Box Jumps
10 Burpees