Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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
Muscle Clean
Muscle Clean 4×5
5 Muscle Cleans @ 6/10 RPE
5 Muscle Cleans @ 6/10 RPE
5 Muscle Cleans @ 6/10 RPE
5 Muscle Cleans @ 6/10 RPE
Pause Rack Jerk
Pause Rack Jerk 5×3
3 Pause Rack Jerk @ 6/10 RPE
3 Pause Rack Jerk @ 6/10 RPE
3 Pause Rack Jerk @ 6/10 RPE
3 Pause Rack Jerk @ 6/10 RPE
3 Pause Rack Jerk @ 6/10 RPE
*Pause in split for 3 seconds.
Pause Power Clean + Pause Push Jerk + Power Clean + Push Jerk
Pause Power Clean + Pause Push Jerk + Power Clean + Push Jerk 5×4
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
*Pause in receive for 2 seconds on both pause movements.