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
Tall Power Cleans
Tall Power Cleans 4×3
3 Tall Power Clean @ 5.5/10 RPE
3 Tall Power Clean @ 5.5/10 RPE
3 Tall Power Clean @ 6/10 RPE
3 Tall Power Clean @ 6/10 RPE
*1st Rep: 2″, 2nd Rep: 4″, 3rd Rep 6″
Demo Videos
Tall Clean at each position – you should be used to doing these in the MBS Warm Up. Remember 6″ is right at parallel and is still considered a power.
Examples Sets
Set 1:
1 Tall Power Clean at 2″ + 1 Tall Power Clean at 4″ + 1 Tall Power Clean at 6″ @ 5.5/10 RPE
-rest as needed-
Set 2:
1 Tall Power Clean at 2″ + 1 Tall Power Clean at 4″ + 1 Tall Power Clean at 6″ @ 5.5/10 RPE
-rest as needed-
Set 3:
1 Tall Power Clean at 2″ + 1 Tall Power Clean at 4″ + 1 Tall Power Clean at 6″ @ 6/10 RPE
-rest as needed-
Set 4:
1 Tall Power Clean at 2″ + 1 Tall Power Clean at 4″ + 1 Tall Power Clean at 6″ @ 6/10 RPE
Clean Pull from Hang/Blocks + Pause Squat Clean from Hang/Blocks + Squat Clean from Hang/Blocks + Push Jerk
Clean Pull from Hang/Blocks + Pause Squat Clean from Hang/Blocks + Squat Clean from Hang/Blocks + Push Jerk 5×4
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 7/10 RPE
*Pause is in the bottom of the squat for 2 seconds.
**If blocks are unavailable, perform from the hang position.
Demo Videos
From the Blocks Clean pull + Pause Squat Clean + Squat Clean + Push Jerk
Examples Sets
Set 1:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5/10 RPE
-rest as needed-
Set 2:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
-rest as needed-
Set 3:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
-rest as needed-
Set 4:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE
-rest as needed-
Set 5:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 7/10 RPE
Behind the Neck Split Jerk
Behind the neck Split Jerk 5×2
2 Behind The Neck Split Jerk @ 5.5/10 RPE
2 Behind The Neck Split Jerk @ 6/10 RPE
2 Behind The Neck Split Jerk @ 6.5/10 RPE
2 Behind The Neck Split Jerk @ 7/10 RPE
2 Behind The Neck Split Jerk @ 7.5/10 RPE
*From the rack.
Demo Videos
Behind the Neck Split Jerk
Examples Sets
Set 1:
2 Behind The Neck Split Jerk @ 5.5/10 RPE
-rest as needed-
Set 2:
2 Behind The Neck Split Jerk @ 6/10 RPE
-rest as needed-
Set 3:
2 Behind The Neck Split Jerk @ 6.5/10 RPE
-rest as needed-
Set 4:
2 Behind The Neck Split Jerk @ 7/10 RPE
-rest as needed-
Set 5:
2 Behind The Neck Split Jerk @ 7.5/10 RPE