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
Pressing Snatch Balance + Snatch Drop
Pressing Snatch Balance + Snatch Drop 4×4
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
Athletes Notes
Pressing Snatch Balance + Snatch Drop
How to approach the lifts
Record each set as 1 of your scores for load
Hang Snatch
Hang Snatch 3-3-2-2-1-1-1
3 Hang Snatch @ 6/10 RPE
3 Hang Snatch @ 6.5/10 RPE
2 Hang Snatch @ 7/10 RPE
2 Hang Snatch @ 7.5/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8.5/10 RPE
1 Hang Snatch @ 9/10 RPE
*Start from top of the knee.
Athletes Notes
Hang Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Snatch Balance
Snatch Balance 3-3-2-2-1-1-1
3 Snatch Balance @ 6/10 RPE
3 Snatch Balance @ 6.5/10 RPE
2 Snatch Balance @ 7/10 RPE
2 Snatch Balance @ 7.5/10 RPE
1 Snatch Balance @ 8/10 RPE
1 Snatch Balance @ 8.5/10 RPE
1 Snatch Balance @ 9/10 RPE
Athletes Notes
Snatch Balance
How to approach the lifts
Record each set as 1 of your scores for load