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. 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

Muscle Snatch + Pressing Snatch Balance + Snatch Power Lands (2”,4”,6”) (3 sets @ 5.5/10 RPE)

3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Snatch Power Lands (2”,4”,6”) @ 5.5/10 RPE

3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Snatch Power Lands(2”,4”,6”) @ 5.5/10 RPE

3 Muscle Snatch + 1 Pressing Snatch Balance + 3 Snatch Power Lands (2”,4”,6”) @ 5.5/10 RPE

Pause Power Snatch to Parallel (Pause for 1 second in the receive) + Overhead Squat + Snatch (5 sets)

1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 6.5/10 RPE

1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 7/10 RPE

1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 7.5/10 RPE

1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 8/10 RPE

1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 8.5/10 RPE

Snatch Deadlift + Snatch Pull (3 sets: 3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch)

3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch

3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch

3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch