CrossFit Modern – Burgener Strength

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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

Successory (Checkmark)

3 Sets

14 Single Arm Kettlebell Front Rack Bulgarian Split Squat (7 each leg)

10 Ring Rows w/2 second pause at the top of each rep

:90 Single Arm Plank (:45 each side)

Single Arm Kettlebell Front Rack Bulgarian Split Squat

Pause Ring Rows

Side Plank

Shoulder Press

Shoulder Press 5-4-3-1-1-1

5 Barbell Strict Press @ 7.5/10 RPE

4 Barbell Strict Press @ 8/10 RPE

3 Barbell Strict Press @ 8.5/10 RPE

1 Barbell Strict Press @ 9/10 RPE

1 Barbell Strict Press @ 9.5/10 RPE

1 Barbell Strict Press @ 10/10 RPE

Clean and Jerk

[Technique Work] Clean & Jerk 2-1-1-2-1-1

2 Clean and Jerk @ 6.5/10 RPE

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7.5/10 RPE

2 Clean and Jerk @ 6/10 RPE

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7.5/10 RPE