Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Burgener Snatch 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)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*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 Balance (Weightlifting Variable Reps & Sets)
5 Sets
2 Snatch Balance @85-90% 1 RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Balance
Block Clean Pull + Block Clean + Split Jerk (Weightlifting Variable Reps & Sets)
4 Sets
1 Block Clean Pull + 1 Block Clean + 1 Split Jerk @85-90% 1RM Clean and Jerk
*Set blocks so bar starts right above the knee. If you don’t have blocks go from the hang position.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Block Clean Pull + Clean + Jerk
Deficit Snatch Pull (Weightlifting Variable Reps & Sets)
5 Sets
5 Deficit Snatch Pull @95-100% 1RM Snatch
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Deficit Snatch Pull – use 2-inch deficit, regular speed