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

Work up to 70-75% of 1 RM Snatch and hit for 3 singles.

Clean and Jerk

Work up to 70-75% of 1 RM Clean and jerk and hit for 3 singles.