Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Week 7 Day 2 videos (No Measure)
Perform the Hang Power Cleans from this video:
youtu.be/_n-UdMLnBfM?t=7
And the Jerk Primer and Split Jerks from this video:
youtu.be/ni7srbaz1z0
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 – all to power position
Burgener Warm Up Clean – 3-5 reps of each position
* Down & Finish (speed through the middle)
* Elbows High & Outside (bar close)
* Muscle Clean (strong turnover)
* Tall Power Clean to 2″, 4″, 6″ (pull under)
* Tall Clean (pull under)
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
* No Hands Front Squat (zombie squat)
* Front Squat
* Pause Front Squat
* 1-1/4 Front Squat
* In the Hole Front Squat with 10 second eccentric on last rep
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Hang Power Clean (Weightlifting Variable Reps & Sets)
3 Hang Power Clean @65% 1RM Hang Power Clean
2 Hang Power Clean @70% 1RM Hang Power Clean
1 Hang Power Clean @75% 1RM Hang Power Clean
3 Hang Power Clean @70% 1RM Hang Power Clean
2 Hang Power Clean @75% 1RM Hang Power Clean
1 Hang Power Clean @80% 1RM Hang Power Clean
1 Hang Power Clean @85% 1RM Hang Power Clean
1 Hang Power Clean @90%, 1RM Hang Power Clean
1 Hang Power Clean @90+% 1RM Hang Power Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Hang Power Clean
Jerk Primer (Checkmark)
10 Alternating Single Arm Dumbbell Split Jerk (5 each arm) @5/10 RPE
10 Alternating Single Arm Dumbbell Split Jerk (5 each arm) @6/10 RPE
10 Alternating Single Arm Dumbbell Split Jerk (5 each arm) @7/10 RPE
*Hold two dumbbells at the shoulders. Alternate jerking one dumbbell at a time.
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Double Dumbbell Single Arm Split Jerk
Split Jerk
10-12 Minute EMOM
1 Split Jerk
*Start at 65% and build to a heavy single for the day.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Split 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 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides/legs and sets.
Athletes Notes
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch