Clinch Valley CrossFit – Burgener Strength – CVCF

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Push Press + Push Jerk

3 Push Press + 3 Push Jerk @ 60% 1 RM Push Press

3 Push Press + 2 Push Jerk @ 65% 1 RM Push Press

2 Push Press + 2 Push Jerk @ 68% 1 RM Push Press

2 Push Press + 2 Push Jerk @ 70% 1 RM Push Press

2 Push Press + 2 Push Jerk @ 73-75% 1 RM Push Press

2 Position Clean (Above Knee + Floor) + Jerk

2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 68% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 70% 1 RM Clean and Jerk

2 Position Clean (Above Knee + Floor) + 1 Jerk @ 73-75% 1 RM Clean and Jerk

Deficit Clean Pull

5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean

5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean

5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean

5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean

5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean

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 **

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