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
Successory (Checkmark)
3 Sets
3x (1 Wall Walk Up + 10 Handstand Hold Shoulder Taps + 1 Wall Walk Down + 5 Push Ups)
100ft Double Dumbbell Overhead Carry
5x Crossover Symmetry I,T,Y’s (each position)
Wall Walk
Handstand Shoulder Taps on Wall
Single Arm Dumbbell Overhead Carry – double dumbbell
Snatch Balance
Snatch Balance 7×1
1 Snatch Balance @ 7/10 RPE
1 Snatch Balance @ 7.5/10 RPE
1 Snatch Balance @ 8/10 RPE
1 Snatch Balance @ 8.5/10 RPE
1 Snatch Balance @ 9/10 RPE
1 Snatch Balance @ 9.5/10 RPE
1 Snatch Balance @ 10/10 RPE
Power Snatch
Power Snatch 3-2-1-2-2-1-1-1-1-1-1
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
2 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 9.5/10 RPE
1 Power Snatch @ 10/10 RPE