Mayhem Affiliate – Burgener Strength – Sat, Sep 30

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

Snatch 3-2-1-2-1-1-1-1-1

3 Snatch @ 6/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

2 Snatch @ 6.5/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 9/10 RPE

1 Snatch @ 10/10 RPE

Clean and Jerk

Clean & Jerk 2-1-1-2-1-1-1-1-1

2 Clean and 1 Jerk @ 6/10 RPE

1 Clean and 1 Jerk @ 6.5/10 RPE

1 Clean and 1 Jerk @ 7/10 RPE

2 Clean and 1 Jerk @ 6.5/10 RPE

1 Clean and 1 Jerk @ 7/10 RPE

1 Clean and 1 Jerk @ 7.5/10 RPE

1 Clean and 1 Jerk @ 8/10 RPE

1 Clean and 1 Jerk @ 9/10 RPE

1 Clean and 1 Jerk @ 10/10 RPE