Burgener Strength Week 5 Day 1

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 Walking Lunge (5 each side)

20 Single Arm Kettlebell Swings (10 each side)

10 Single Arm Kettlebell Overhead Sit Ups (5 each side)

Snatch Pull + Snatch from the Blocks/Hang

Snatch Pull + Snatch from the Blocks/Hang: Below the Knee

1 Snatch Pull +1 Snatch from Blocks/Hang @ 75% 1 RM Snatch

1 Snatch Pull +1 Snatch from Blocks/Hang @ 80% 1 RM Snatch

1 Snatch Pull +1 Snatch from Blocks/Hang @ 85% 1 RM Snatch

1 Snatch Pull +1 Snatch from Blocks/Hang @ 75% 1 RM Snatch

1 Snatch Pull +1 Snatch from Blocks/Hang @ 80% 1 RM Snatch

1 Snatch Pull +1 Snatch from Blocks/Hang @ 85% 1 RM Snatch

1 Snatch Pull +1 Snatch from Blocks/Hang @ 85%+ 1 RM Snatch

-Rest 2 minutes between sets-

* If you do not have blocks, then you will complete Hang Snatch Pull (from below the knee) + Hang Snatch from below the knee

Snatch Balance

2 Snatch Balance @ 75% 1 RM Snatch

2 Snatch Balance @ 80% 1 RM Snatch

1 Snatch Balance @ 85% 1 RM Snatch

2 Snatch Balance @ 75% 1 RM Snatch

2 Snatch Balance @ 80% 1 RM Snatch

1 Snatch Balance @ 85% 1 RM Snatch

1 Snatch Balance @ 85%+ 1 RM Snatch

Good Mornings

3×6 reps Barbell Good mornings

Build in weight each set

Perform a :30 Weighted Forearm Plank in between sets

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