Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
Today we are starting with the Snatch complex from here:
youtu.be/d84OVEdFM-U?t=8
and then we are doing both of the Clean complexes from here:
youtu.be/JInv_l9Kg9g?t=8
Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position) – all to power position
B. Skill Transfer Exercises Snatch – all to power position
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch – all to power position
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch High Pull + Hang Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 55% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 60% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 65% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 70% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 75% 1RM Power Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch High Pull + Hang Power Snatch
High Hang Muscle Clean + Strict Press
3 Sets
3 High Hang Muscle Clean + 3 Strict Press @5/10 RPE
*Rest as needed between sets.
**Work rack position and bar path.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Athletes Notes
High Hang Muscle Clean + Strict Press
Clean Pull + Clean + Jerk
2 Clean Pull + 2 Clean + 1 Split Jerk @60% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @65% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @70% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @75% 1RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull + Clean + Split Jerk