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. Barbell Prep:

– Burgener snatch warm-up

– Snatch skill transfer exercises

– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

** full details in coach notes **

Strength

Pressing Snatch Balance + Heaving Snatch Balance + Sotts Press

1 Pressing Snatch Balance + 2 Heaving Snatch Balance + 3 Sotts Press @ 6/10 RPE

1 Pressing Snatch Balance + 2 Heaving Snatch Balance + 3 Sotts Press @ 6/10 RPE

1 Pressing Snatch Balance + 2 Heaving Snatch Balance + 3 Sotts Press @ 6/10 RPE

3 Position Pause Snatch Deadlift + Snatch Pull + Snatch

One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 6/10 RPE

One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 6/10 RPE

One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7/10 RPE

One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7/10 RPE

One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE

Snatch Pull (5×2)

2 Snatch Pull @ 95% 1 RM Snatch

2 Snatch Pull @ 95% 1 RM Snatch

2 Snatch Pull @ 100% 1 RM Snatch

2 Snatch Pull @ 100% 1 RM Snatch

2 Snatch Pull @ 100% 1 RM Snatch

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