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
Muscle Snatch + Snatch Drop
Muscle Snatch + Snatch Drop 4×4
2 Muscle Snatch + 2 Snatch Drop @ 5/10 RPE
2 Muscle Snatch + 2 Snatch Drop @ 5.5/10 RPE
2 Muscle Snatch + 2 Snatch Drop @ 6/10 RPE
2 Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
Demo Videos
Muscle Snatch + Snatch Drop
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
2 Muscle Snatch + 2 Snatch Drop @ 5/10 RPE
-rest as needed-
Set 2:
2 Muscle Snatch + 2 Snatch Drop @ 5.5/10 RPE
-rest as needed-
Set 3:
2 Muscle Snatch + 2 Snatch Drop @ 6/10 RPE
-rest as needed-
Set 4:
2 Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE
Power Snatch
Power Snatch 3-2-1-3-2-1-1-1
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 8/10 RPe
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 9+/10 RPE
1 Power Snatch @ 9+/10 RPE
9+/10 RPE = A challenging rep, but you should feel that you could have done 1 more rep
Demo Videos
Power Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Power Snatch @ 6/10 RPE
-rest as needed-
Set 2:
2 Power Snatch @ 7/10 RPE
-rest as needed-
Set 3:
1 Power Snatch @ 8/10 RPE
-rest as needed-
Set 4:
3 Power Snatch @ 7/10 RPE
-rest as needed-
Set 5:
2 Power Snatch @ 8/10 RPe
-rest as needed-
Set 6:
1 Power Snatch @ 9/10 RPE
-rest as needed-
Set 7:
1 Power Snatch @ 9+/10 RPE
-rest as needed-
Set 8:
1 Power Snatch @ 9+/10 RPE
Snatch Push Press + OHD Squat
Snatch Push Press + Overhead Squat 4-3-2-4-3-2
3 Snatch Push Press + 1 Overhead Squat @ 6.5/10 RPE
2 Snatch Push Press + 1 Overhead Squat @ 7/10 RPE
1 Snatch Push Press + 1 Overhead Squat @ 7.5/10 RPE
3 Snatch Push Press + 1 Overhead Squat @ 8/10 RPE
2 Snatch Push Press + 1 Overhead Squat @ 8.5/10 RPE
1 Snatch Push Press + 1 Overhead Squat @ 9/10 RPE
Demo Videos
Snatch Push Press + Overhead Squat
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Snatch Push Press + 1 Overhead Squat @ 6.5/10 RPE
-rest as needed-
Set 2:
2 Snatch Push Press + 1 Overhead Squat @ 7/10 RPE
-rest as needed-
Set 3:
1 Snatch Push Press + 1 Overhead Squat @ 7.5/10 RPE
-rest as needed-
Set 4:
3 Snatch Push Press + 1 Overhead Squat @ 8/10 RPE
-rest as needed-
Set 5:
2 Snatch Push Press + 1 Overhead Squat @ 8.5/10 RPE
-rest as needed-
Set 6:
1 Snatch Push Press + 1 Overhead Squat @ 9/10 RPE