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
Snatch (5 Rounds for weight)
5 Sets: 1 Rep
1 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 7/10 RPE
Clean & Jerk (5 Rounds for weight)
5 Sets: 1 Rep
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 7/10 RPE