Mayhem Affiliate – Burgener Strength – Sat, Aug 26

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – Burgener Strength

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Warm Up (No Measure)

1. Crossover Symmetry or Banded 7’s

2. Mayhem Hip Halo Activation

3. Barbell Prep:

– Burgener snatch warm-up

– Snatch skill transfer exercises

– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (5 Rounds for weight)

5 Sets: 1 Rep

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 7/10 RPE

Clean & Jerk (5 Rounds for weight)

5 Sets: 1 Rep

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7.5/10 RPE

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7.5/10 RPE

1 Clean and Jerk @ 7/10 RPE