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
Pressing Snatch Balance
Pressing Snatch Balance 4×5
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
5 Pressing Snatch Balance @ 5/10 RPE
Demo Videos
Pressing Snatch Balance
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
5 Pressing Snatch Balance @ 5/10 RPE
-rest as needed-
Set 2:
5 Pressing Snatch Balance @ 5/10 RPE
-rest as needed-
Set 3:
5 Pressing Snatch Balance @ 5/10 RPE
-rest as needed-
Set 4:
5 Pressing Snatch Balance @ 5/10 RPE
Pause Hang Power Snatch
Hang Pause Power Snatch 5×3
3 Hang Pause Power Snatch @ 5.5/10 RPE
3 Hang Pause Power Snatch @ 6/10 RPE
3 Hang Pause Power Snatch @ 5.5/10 RPE
3 Hang Pause Power Snatch @ 6/10 RPE
3 Hang Pause Power Snatch @ 6.5/10 RPE
*Pause in receive for 2 seconds.
Demo Videos
Hang Snatch Pull + Hang Pause Power Snatch – no Hang Snatch Pull
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Hang Pause Power Snatch @ 5.5/10 RPE
-rest as needed-
Set 2:
3 Hang Pause Power Snatch @ 6/10 RPE
-rest as needed-
Set 3:
3 Hang Pause Power Snatch @ 5.5/10 RPE
-rest as needed-
Set 4:
3 Hang Pause Power Snatch @ 6/10 RPE
-rest as needed-
Set 5:
3 Hang Pause Power Snatch @ 6.5/10 RPE
Pause Snatch Balance
Pause Snatch Balance 4×3
3 Pause Snatch Balance @ 5.5/10 RPE
3 Pause Snatch Balance @ 6/10 RPE
3 Pause Snatch Balance @ 6/10 RPE
3 Pause Snatch Balance @ 6.5/10 RPE
*2 second pause in the bottom.
Demo Videos
Pause Snatch Balance
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Pause Snatch Balance @ 5.5/10 RPE
rest as needed-
Set 2:
3 Pause Snatch Balance @ 6/10 RPE
rest as needed-
Set 3:
3 Pause Snatch Balance @ 6/10 RPE
-rest as needed-
Set 4:
3 Pause Snatch Balance @ 6.5/10 RPE
OPTIONAL: Core Work: (Checkmark)
4 sets:
15 Stick Sit Ups
30 Heel Taps (each side)
10 KB Side Bends (each side)
30 KB Marches (each side)
-Rest 2 minutes b/t sets-
Stick Sit Up – Butterfly Legs or Stick Sit Ups
Heel Taps
Kettlebell Side Bend
KB Marches