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 Sets

20 Barbell Back Rack Walking Lunge

5 Max Vertical Wall Ball

60 Second SandBag Bear Hug Hold or 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

20 Double KB Forward Step Alternating Lunge (10/each side)

5 Single Leg Broad Jump (5/each leg)

:60 Heavy Front Rack Hold

Strength

Tall Power Clean + Pause Dip + Pause Jerk (Pause in receive for 5 seconds) (3×9 @ 6.5/10 RPE)

3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds) @ 6.5/10 RPE

3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds) @ 6.5/10 RPE

3 Tall Power Clean + 3 Pause Dip + 3 Pause Jerk (Pause in receive for 5 seconds) @ 6.5/10 RPE

Flow: Do 3 tall power cleans. Then with the bar in the front rack go into a dip and pause there for three seconds three times and then on the last rep explode up into your jerk and land in the split for 5 seconds before returning your feet back to underneath you and doing 3 more jerks..

Power clean to parallel + Clean + Dip + Jerk

1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 6.5/10 RPE

1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 7.5/10 RPE

1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 8/10 RPE

1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 8.5/10 RPE

1 Power clean to parallel + 1 Clean + Dip + 1 Jerk @ 9/10 RPE