CrossFit Modern – Burgener Strength

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Burgener Snatch 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

Snatch [Technique Work] 3-2-1-3-2-1-1-1

Examples Sets

Set 1:

3 Snatch @ 6/10 RPE

-rest as needed-

Set 2:

2 Snatch @ 6.5/10 RPE

-rest as needed-

Set 3:

1 Snatch @ 7/10 RPE

-rest as needed-

Set 4:

3 Snatch @ 6/10 RPE

-rest as needed-

Set 5:

2 Snatch @ 6.5/10 RPE

-rest as needed-

Set 6:

1 Snatch @ 7/10 RPE

-rest as needed-

Set 7:

1 Snatch @ 7/10 RPE

-rest as needed-

Set 8:

1 Snatch @ 7/10 RPE

Clean and Jerk

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

Examples Sets

Set 1:

2 Clean and Jerk @ 6/10 RPE

-rest as needed-

Set 2:

2 Clean and Jerk @ 6.5/10 RPE

-rest as needed-

Set 3:

1 Clean and Jerk @ 7/10 RPE

-rest as needed-

Set 4:

2 Clean and Jerk @ 6/10 RPE

-rest as needed-

Set 5:

2 Clean and Jerk @ 6.5/10 RPE

-rest as needed-

Set 6:

1 Clean and Jerk @ 7/10 RPE

-rest as needed-

Set 7:

1 Clean and Jerk @ 7/10 RPE

-rest as needed-

Set 8:

1 Clean and Jerk @ 7/10 RPE