Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Burgener Strength Week 6 Day 2 Videos (No Measure)
Perform the Snatch work from this video:
youtu.be/8M9ZSi8YJ8E
And the Jerk Primer and Split Jerks from this video:
youtu.be/lLwAUZQZqVE
Scaling and Substitution Document (No Measure)
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
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
Pause Hang Power Snatch (Weightlifting Variable Reps & Sets)
7 Sets (New set every 1:30)
1 Block Pause Power Snatch + 1 Hang Pause Power Snatch
*Bar set up below the knee.
**Pause in receive for 2 seconds on both reps.
***Start at 60-65% and build to a challenging set.
If blocks are not available, take the first rep from the hang just below the knee.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch Off Blocks – pause in receive for 2 sec
Pause Hang Power Snatch
Jerk Primer (Checkmark)
3 Sets
3 Strict Press + 3 Tall Jerk + 3 Jerk Balance Behind the Neck @6-7/10 RPE
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Strict Press
Tall Jerk
Behind the Neck Jerk Balance + Behind the Neck Press in Split – omit the press in split
Split Jerk (Weightlifting Variable Reps & Sets)
3 Minute EMOM
3 Split Jerk @70-75% 1RM Split Jerk
-Directly Into-
3 Minute EMOM
2 Split Jerk @80-85% 1RM Split Jerk
-Directly Into-
3 Minute EMOM
1 Split Jerk @90-90+% 1RM Split Jerk
*Can also perform as Push Jerk instead.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Split Jerk
Push Jerk
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Adductor Smash (each side)
1:00 Frog Stretch
1:00 Banded Quadruped Rotations (each side)
*Rest as needed between movements and sides.
Athletes Notes
Frog Stretch
Banded Quadruped Rotations