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 **

Barbell Prep (Checkmark)

3 Sets

10 Barbell Front Rack Lunge (build in weight each set)

20 Single Arm KB Swing (10 right arm/10 left arm)

10 Seated Straddle-Legged Double Dumbbell Shoulder Press

Hang Snatch

Hang Snatch (Mid Thigh) 3×3, 3×2

3 Hang Snatch @ 65% 1 RM Snatch

3 Hang Snatch @ 65% 1 RM Snatch

3 Hang Snatch @ 65% 1 RM Snatch

2 Hang Snatch @ 70% 1 RM Snatch

2 Hang Snatch @ 70% 1 RM Snatch

2 Hang Snatch @ 70% 1 RM Snatch

*Rest 2 minutes between sets.

*Bar height should be at mid-thigh. Can take from the blocks if you have them.

Snatch Push Press + Pause Overhead Squat

3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch

3 Snatch Push Press + 1 Pause Overhead Squat @ 70% 1 RM Snatch

2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch

2 Snatch Push Press + 1 Pause Overhead Squat @75% 1 RM Snatch

Pause = 2 seconds at bottom of squat

Good Mornings

3 Sets x 8 Barbell Good Morning

*Build in weight each set.

*Perform a :30 Weighted Forearm Plank in between sets.