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