Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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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
High Hang Power Snatch
3 Sets
3x (1 Barbell Jump and Shrug + 1 High Hang Power Snatch) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Athletes Notes
High Hang Power Snatch
High Hang Pause Power Snatch + High Hang Pause Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @60% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @65% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @70% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @70% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @70% 1RM Power Snatch
*Rest as needed between sets.
*Pause in the receive for 3 seconds on both movements.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Pause Power Snatch + High Hang Pause Snatch