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 snatch warm-up

– Snatch skill transfer exercises

– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

** full details in coach notes **

Snatch Balance (3-2-1-1-1-1-1)

3 Snatch Balance @ 60% 1 RM Snatch

2 Snatch Balance @ 70% 1 RM Snatch

1 Snatch Balance @ 80% 1 RM Snatch

1 Snatch Balance @ 85% 1 RM Snatch

1 Snatch Balance @ 90% 1 RM Snatch

1 Snatch Balance @ 95% 1 RM Snatch

1 Snatch Balance @ 100+% 1 RM Snatch

Snatch Pull + Snatch (3-3-2-2-2-2)

2 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch

2 Snatch Pull + 1 Snatch @ 75% 1 RM Snatch

1 Snatch Pull + 1 Snatch @ 80% 1 RM Snatch

1 Snatch Pull + 1 Snatch @ 85% 1 RM Snatch

1 Snatch Pull + 1 Snatch @ 90% 1 RM Snatch

1 Snatch Pull + 1 Snatch @ 95-100% 1 RM Snatch

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