Clinch Valley CrossFit – Burgener Strength – CVCF

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 **

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Strength

Heel Elevated Snatch Grip Sotts Press + Sotts Press

3 Heel Elevated Sotts Press + 3 Sotts Press @ 5/10 RPE

3 Heel Elevated Sotts Press + 3 Sotts Press @ 5/10 RPE

3 Heel Elevated Sotts Press + 3 Sotts Press @ 5/10 RPE

Both Sotts Press are done in Snatch grip.

Snatch Pull + Power Snatch

2 Snatch Pull + 2 Power Snatch @ 5.5/10 RPE

2 Snatch Pull + 2 Power Snatch @ 6/10 RPE

1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Power Snatch @ 7/10 RPE

1 Snatch Pull + 1 Power Snatch @ 7/10 RPE

Snatch Pull (3×3)

3 Snatch Pulls @ 85% 1 RM Snatch

3 Snatch Pulls @ 85% 1 RM Snatch

3 Snatch Pulls @ 85% 1 RM Snatch