Clinch Valley CrossFit – Burgener Strength – CVCF
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)
14 Alternating Barbell Back Rack Jumping Lunge
As Many Push Ups as Possible in 30 seconds.
20 Forearm Plank Side to Side Hip Touches
Cleans from Blocks/Hang (Below The Knee) 6×1
1 Clean From Blocks/Hang @ 6.6/10 RPE
1 Clean From Blocks/Hang @ 7/10 RPE
1 Clean From Blocks/Hang @ 8/10 RPE
1 Clean From Blocks/Hang @ 8.5/10 RPE
1 Clean From Blocks/Hang @ 9/10 RPE
1 Clean From Blocks/Hang @ 9.5/10 RPE
*Bar should be set below the knee.
* If you do not have access to blocks, perform below the knee hang cleans
Take 10 minutes to build to a heavy single Split Jerk.