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 **

Barbell Prep (Checkmark)

3 Sets

10 Dumbbell Bulgarian Split Squats (5/Each Leg)

10 Deficit Push Up

20 KB Side Bends (10/Each Side)

Hang Clean

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

3 Cleans from the Hang/Blocks @ 70-75% 1RM Clean

3 Cleans from the Hang/Blocks @ 70-75% 1RM Clean

2 Cleans from the Hang/Blocks @ 75-78% 1RM Clean

2 Cleans from the Hang/Blocks @ 75-78% 1RM Clean

1 Cleans from the Hang/Blocks @ 78-80% 1RM Clean

1 Cleans from the Hang/Blocks @ 78-80% 1RM Clean

Bar height should be at Mid Thigh.

Push Press + Push Jerk

1 Push Press + 1 Push Jerk x 5 @ 6/10 RPE

1 Push Press + 1 Push Jerk x 4 @ 7/10 RPE

1 Push Press + 1 Push Jerk x 3 @ 8/10 RPE

1 Push Press + 1 Push Jerk x 2 @ 9/10 RPE

*Only score your last set.