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 Clean
Tall Clean 4×4
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE
2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE
Athletes Notes
Tall Clean
How to approach the lifts
Record each set as 1 of your scores for load
Pause In The Hole Clean from Below the Knee
Pause In the Hole Clean from Below the Knee 3-3-2-2-1-1-1
3 Hang Pause In the Hole Clean @ 6/10 RPE
3 Hang Pause In the Hole Clean @ 6.5/10 RPE
2 Hang Pause In the Hole Clean @ 7/10 RPE
2 Hang Pause In the Hole Clean @ 7.5/10 RPE
1 Hang Pause In the Hole Clean @ 8/10 RPE
1 Hang Pause In the Hole Clean @ 8.5/10 RPE
1 Hang Pause In the Hole Clean @ 9/10 RPE
*Pause for 2 seconds in the bottom of the squat.
**Start from below the knee.
Athletes Notes
Pause In the Hole Hang Clean from Below the Knee
How to approach the lifts
Record each set as 1 of your scores for load
Rack Jerk
Rack Jerk 3-3-2-2-1-1-1
3 Rack Jerk Behind The Neck @ 6/10 RPE
3 Rack Jerk Behind The Neck @ 6.5/10 RPE
2 Rack Jerk Behind The Neck @ 7/10 RPE
2 Rack Jerk Behind The Neck @ 7.5/10 RPE
1 Rack Jerk Behind The Neck @ 8/10 RPE
1 Rack Jerk Behind The Neck @ 8.5/10 RPE
1 Rack Jerk Behind The Neck @ 9/10 RPE
Athletes Notes
Rack Jer k
How to approach the lifts
Record each set as 1 of your scores for load