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

Movement Prep (Checkmark)

3 Sets

10 Kettlebell Goblet Hold Cossack Squat (5 each leg)

10 Seated Barbell Good Mornings

20 Landmine Twists

Strength

Pause Snatch Balance (5 Rounds for weight)

5 Sets: 3 Reps

3 Pause Snatch Balance @ 6/10 RPE

3 Pause Snatch Balance @ 6/10 RPE

3 Pause Snatch Balance @ 7/10 RPE

3 Pause Snatch Balance @ 7/10 RPE

3 Pause Snatch Balance @ 7/10 RPE

Pause High Hang Power Snatch + Overhead Squat (5 Rounds for weight)

5 Sets: 4 Reps

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5.5/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE

3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE

*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.

Snatch Pull + Snatch (5 Rounds for weight)

5 Sets: 4 Reps

1 Snatch Pull + 1 Snatch + 1 Snatch Pull + 1 Snatch @ 5/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch Pull + 1 Snatch @ 5.5/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch Pull + 1 Snatch @ 6/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Snatch + 1 Snatch Pull + 1 Snatch @ 6.5/10 RPE

Accessory

OPTIONAL: Accessory Work (Checkmark)

3 Sets

10x 4in Hand Release Deficit Push Ups

10 Plank Pike Ups on Rower

100ft Double Kettlebell Overhead Waiter Walks

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