Clinch Valley CrossFit – Burgener Strength – CVCF

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Warm-up (No Measure)

1. Crossover Symmetry or Banded 7’s

2. Mayhem Hip Halo Activation

3. Successories:3. Successories:

3 Sets

10 Front Rack Barbell Step Up (5/each leg)

20 Barbell Lateral Hop Overs

:60 Heavy 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 Front Rack Barbell Step Up (5/each leg)

20 Barbell Lateral Hop Overs

:60 Heavy Front Rack Hold

Strength

Slow Motion Dip and Drive into Tall Jerk + Jerk Balance (3×6 @ 6/10 RPE)

3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE

3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE

3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE

Clean Pull + Clean + Push Jerk

2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE

2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE