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 **

Snatch Push Press + Tempo Overhead Squat

2 Snatch push press + 1 Tempo Overhead Squat @ 55% 1 RM Snatch

2 Snatch push press + 1 Tempo Overhead Squat @ 55% 1 RM Snatch

2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch

2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch

2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch

*Tempo: 3.3.1.1

High-Hang Snatch

3 High Hang Snatch @ 60% 1 RM Snatch

3 High Hang Snatch @ 65% 1 RM Snatch

3 High Hang Snatch @ 65% 1 RM Snatch

3 High Hang Snatch @ 68% 1 RM Snatch

3 High Hang Snatch @ 68% 1 RM Snatch

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