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 **

Split Jerk (3-2-1-1-1-1-1)

3 Split Jerk @ 65% 1 RM Jerk

2 Split Jerk @ 75% 1 RM Jerk

1 Split Jerk @ 80% 1 RM Jerk

1 Split Jerk @ 85% 1 RM Jerk

1 Split Jerk @ 90% 1 RM Jerk

1 Split Jerk @ 95% 1 RM Jerk

1 Split Jerk @ 100+% 1 RM Jerk

Clean Pull + Clean + Jerk (5×3)

1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 80-83% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 90-93% 1 RM Clean and Jerk

1 Clean Pull + 1 Clean + 1 Jerk @ 95-98% 1 RM Clean and Jerk

Clean Grip Deadlift (5×1)

1 Clean Deadlift @ 105% 1 RM Clean

1 Clean Deadlift @ 105% 1 RM Clean

1 Clean Deadlift @ 105% 1 RM Clean

1 Clean Deadlift @ 105% 1 RM Clean

1 Clean Deadlift @ 105% 1 RM Clean

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