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
High Hang Muscle Snatch + Snatch Power Drop (to 3 different positions)
High Hang Muscle Snatch + Snatch Power Drop (to 3 different positions) 4×4
1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 6.5/10 RPE
1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 6.5/10 RPE
1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 7/10 RPE
1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 7/10 RPE
*Snatch Power Drop Positions: 2″, 6″ and full squat.
Athletes Notes
Demo Videos
High Hang Muscle Snatch + Snatch Power Drop to 3 Different Positions 2”, 6”, full
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 High Hang Muscle Snatch + 1 Snatch Power Drop @2″ + 1 Snatch Power Drop @4″ + 1 Snatch Power Drop @Full Depth (@6.5/10 RPE)
-rest as needed-
Set 2:
1 High Hang Muscle Snatch + 1 Snatch Power Drop @2″ + 1 Snatch Power Drop @4″ + 1 Snatch Power Drop @Full Depth (@6.5/10 RPE)
-rest as needed-
Set 3:
1 High Hang Muscle Snatch + 1 Snatch Power Drop @2″ + 1 Snatch Power Drop @4″ + 1 Snatch Power Drop @Full Depth (@7/10 RPE)
-rest as needed-
Set 4:
1 High Hang Muscle Snatch + 1 Snatch Power Drop @2″ + 1 Snatch Power Drop @4″ + 1 Snatch Power Drop @Full Depth (@7/10 RPE)
Power Snatch
Power Snatch 3-3-2-2-1-1-1
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
Athletes Notes
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:
3 Power Snatch @ 6.5/10 RPE
-rest as needed-
Set 3:
2 Power Snatch @ 7/10 RPE
-rest as needed-
Set 4:
2 Power Snatch @ 7.5/10 RPE
-rest as needed-
Set 5:
1 Power Snatch @ 8/10 RPE
-rest as needed-
Set 6:
1 Power Snatch @ 8.5/10 RPE
-rest as needed-
Set 7:
1 Power Snatch @ 9/10 RPE
Snatch Push Press + Overhead 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 @ 7/10 RPE
2 Snatch Push Press + 1 Overhead Squat @ 7.5/10 RPE
1 Snatch Push Press + 1 Overhead Squat @ 8/10 RPE
Athletes Notes
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 @ 7/10 RPE
-rest as needed-
Set 5:
2 Snatch Push Press + 1 Overhead Squat @ 7.5/10 RPE
-rest as needed-
Set 6:
1 Snatch Push Press + 1 Overhead Squat @ 8/10 RPE