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
Successory (Checkmark)
3 Sets
4x 1 Wall Walk into 10 Handstand hold Shoulder Taps
100ft Double Dymbbell One Up, One Down Carry (switch arms at 50ft)
Crossover Symmetry I,T,Y’s (5 each position)
Snatch Balance + Overhead Squats
Snatch Balance + Overhead Squats 5×2
1 Snatch Balance + 1 Overhead Squat @ 7/10 RPE
1 Snatch Balance + 1 Overhead Squat @ 7.5/10 RPE
1 Snatch Balance + 1 Overhead Squat @ 8/10 RPE
1 Snatch Balance + 1 Overhead Squat @ 8.5/10 RPE
1 Snatch Balance + 1 Overhead Squat @ 9/10 RPE
Snatch Pull + Snatch High Pull + Power Snatch
Snatch Pull + Snatch High Pull + Power Snatch 4-4-3-3-3
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 8/10 RPE
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 8.5/10 RPE