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 clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
High Hang Muscle Snatch
High Hang Muscle Snatch 4×5
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
5 High Hang Muscle Snatch @ 6/10 RPE
Block/Hang Pause Snatch
Block Pause Snatch 5×3
3 Block Pause Snatch @ 6/10 RPE
3 Block Pause Snatch @ 6/10 RPE
3 Block Pause Snatch @ 6.5/10 RPE
3 Block Pause Snatch @ 6.5/10 RPE
3 Block Pause Snatch @ 7/10 RPE
If blocks are unavailable, perform from the hang position.
* From above the knee.
* Pause in the receive position for 2 seconds.
Snatch Grip Push Press
Snatch Grip Push Press 4×5
5 Snatch Push Press @ 6/10 RPE
5 Snatch Push Press @ 6/10 RPE
5 Snatch Push Press @ 6.5/10 RPE
5 Snatch Push Press @ 7/10 RPE
*5 second pause on the last rep.