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 clean warm-up

Front squat skill transfer exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

** full details in coach notes **

Push Press

5 Push Press @ 55% 1 RM Push Press

5 Push Press @ 60% 1 RM Push Press

4 Push Press @ 65% 1 RM Push Press

3 Push Press @ 70% 1 RM Push Press

3 Push Press @ 70-73% 1 RM Push Press

3 Position Clean + Push Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 55% 1 RM Clean and Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 60% 1 RM Clean and Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 65% 1 RM Clean and Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70% 1 RM Clean and Jerk

3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70-73% 1 RM Clean and Jerk

Clean Pull

5 Clean Pull @ 80% 1 RM Clean

5 Clean Pull @ 80% 1 RM Clean

5 Clean Pull @ 80% 1 RM Clean

5 Clean Pull @ 85% 1 RM Clean

5 Clean Pull @ 85% 1 RM Clean

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