Clinch Valley CrossFit – Burgener Strength – CVCF

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Warm-up

Warm-up (No Measure)

1. Crossover Symmetry or Banded 7’s

2. Mayhem Hip Halo Activation

3. Successories:

3 Sets

10 KB Single Leg Deadlift (5/each leg)

20 Kneeling Twisting Med Ball Throws (10/each side)

:45 HEAVY Barbell Front Rack Hold

3a. Barbell Prep

Burgener clean warm-up

Front squat skill transfer exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

** full details in coach notes **

Successories (Checkmark)

3 Sets:

10 KB Single Leg Deadlift (5/each leg)

20 Kneeling Twisting Med Ball Throws (10/each side)

:45 HEAVY Barbell Front Rack Hold

Strength

Muscle Clean + Tempo Strict Press (3 second descent and ascent) + Tall Jerk (3 sets)

3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE

3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE

3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE

Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk (5 sets)

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE