Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Burgener Clean 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
Tall Power Cleans
Tall Power Cleans 4×3
3 Tall Power Clean (2”,4”,6”) @ 5.5/10 RPE
3 Tall Power Clean (2”,4”,6”) @ 5.5/10 RPE
3 Tall Power Clean (2”,4”,6”) @ 6/10 RPE
3 Tall Power Clean (2”,4”,6”) @ 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.
How to approach the lifts
Record each set as 1 of your scores for load
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 Blocks + Pause Squat Clean from Blocks + Push Jerk
Clean Pull from Blocks + Pause Squat Clean from Blocks + Push Jerk 5×3
1 Clean Pull From the Blocks + 1 Pause 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 Push Jerk @ 7/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
*Pause in the bottom of the squat for 2 seconds.
*Take from the hang if you don’t have blocks
Demo Videos
From the Blocks Clean Pull + Pause Squat Clean + Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 6.5/10 RPE
-rest as needed-
Set 2:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
-rest as needed-
Set 3:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE
-rest as needed-
Set 4:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
-rest as needed-
Set 5:
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE
Rack Jerk Behind the Neck
Rack Jerk Behind the Neck 5×1
1 Rack Jerk Behind The Neck @ 8/10 RPE
1 Rack Jerk Behind The Neck @ 8/10 RPE
1 Rack Jerk Behind The Neck @ 8/10 RPE
1 Rack Jerk Behind The Neck @ 8/10 RPE
1 Rack Jerk Behind The Neck @ 8/10 RPE
Demo Videos
Rack Jerk – from behind the neck
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Rack Jerk Behind The Neck @ 8/10 RPE
-rest as needed-
Set 2:
1 Rack Jerk Behind The Neck @ 8/10 RPE
-rest as needed-
Set 3:
1 Rack Jerk Behind The Neck @ 8/10 RPE
-rest as needed-
Set 4:
1 Rack Jerk Behind The Neck @ 8/10 RPE
-rest as needed-
Set 5:
1 Rack Jerk Behind The Neck @ 8/10 RPE