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 Jerk + Jerk

2 Push Jerk + 2 Jerk @ 75% 1 RM Jerk

2 Push Jerk + 2 Jerk @ 78% 1 RM Jerk

2 Push Jerk + 1 Jerk @ 80-83% 1 RM Jerk

2 Push Jerk + 1 Jerk @ 83-85% 1 RM Jerk

2 Push Jerk + 1 Jerk @ 85-88% 1 RM Jerk

Clean Pull + Panda Pull + Clean

1 Clean Pull + 1 Panda Pull + 2 Clean @ 75% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 2 Clean @ 80% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 1 Clean @ 83-85% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 1 Clean @ 85-88% 1 RM Clean

1 Clean Pull + 1 Panda Pull + 1 Clean @ 88-90% 1 RM Clean

Clean Deadlift + Clean Pull

2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 90% 1 RM Clean

2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 90% 1 RM Clean

2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 95% 1 RM Clean

2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 98% 1 RM Clean

2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 98% 1 RM Clean

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