Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Burgener Snatch 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
Snatch
Snatch Technique Work 3-2-1-1-1-1-1
3 Snatch Technique Work @ 6/10 RPE
2 Snatch Technique Work @ 6.5/10 RPE
1 Snatch Technique Work @ 7/10 RPE
1 Snatch Technique Work @ 7/10 RPE
1 Snatch Technique Work @ 7/10 RPE
1 Snatch Technique Work @ 7.5/10 RPE
1 Snatch Technique Work @ 7.5/10 RPE
Demo Videos
Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Snatch Technique Work @ 6/10 RPE
-rest as needed-
Set 2:
2 Snatch Technique Work @ 6.5/10 RPE
-rest as needed-
Set 3:
1 Snatch Technique Work @ 7/10 RPE
-rest as needed-
Set 4:
1 Snatch Technique Work @ 7/10 RPE
-rest as needed-
Set 5:
1 Snatch Technique Work @ 7/10 RPE
-rest as needed-
Set 6:
1 Snatch Technique Work @ 7.5/10 RPE
-rest as needed-
Set 7:
1 Snatch Technique Work @ 7.5/10 RPE
Clean and Jerk
Clean & Jerk Technique Work 2-2-1-1-1-1-1
2 Clean and Jerk Technique Work @ 5.5/10 RPE
2 Clean and Jerk Technique Work @ 6/10 RPE
1 Clean and Jerk Technique Work @ 7/10 RPE
1 Clean and Jerk Technique Work @ 7/10 RPE
1 Clean and Jerk Technique Work @ 7/10 RPE
1 Clean and Jerk Technique Work @ 7.5/10 RPE
1 Clean and Jerk Technique Work @ 7.5/10 RPE
Demo Videos
Squat Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
2 Clean and Jerk Technique Work @ 5.5/10 RPE
-rest as needed-
Set 2:
2 Clean and Jerk Technique Work @ 6/10 RPE
-rest as needed-
Set 3:
1 Clean and Jerk Technique Work @ 7/10 RPE
-rest as needed-
Set 4:
1 Clean and Jerk Technique Work @ 7/10 RPE
-rest as needed-
Set 5:
1 Clean and Jerk Technique Work @ 7/10 RPE
-rest as needed-
Set 6:
1 Clean and Jerk Technique Work @ 7.5/10 RPE
-rest as needed-
Set 7:
1 Clean and Jerk Technique Work @ 7.5/10 RPE