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

12 Double KB Walking Lunges (One KB in Front Rack, One KB Overhead) (6/each leg)

20 Alternating Single Arm KB Swing

10 Seated Straddle-Legged Straight Arm Plate Raise

Hang Snatch

Snatch from Hang or Blocks (Mid Thigh) 3-3-2-2-1-1

3 Snatch From Hang/Blocks @ 70% 1 RM Snatch

3 Snatch From Hang/Blocks @ 70% 1 RM Snatch

2 Snatch From Hang/Blocks @ 75% 1 RM Snatch

2 Snatch From Hang/Blocks @ 75% 1 RM Snatch

1 Snatch From Hang/Blocks @ 75%+ 1 RM Snatch

1 Snatch From Hang/Blocks @ 75%+ 1 RM Snatch

*Rest 2 Min between sets.

*Bar height should be at mid-thigh.

Snatch Push Press + Overhead Squat

3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch

3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch

3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch

3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch

Good Mornings

4 Sets x 8 Barbell Good Morning

*Build in weight each set.

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