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

** full details in coach notes **

Barbell Prep (Checkmark)

3 Sets

10 Seated Double Dumbbell Bicep Curl

20 Banded Clam Shell (10 each side)

10 Push Up

Muscle Clean

3 Muscle Cleans @ 6/10 RPE

3 Muscle Cleans @ 6/10 RPE

3 Muscle Cleans @ 6/10 RPE

Power Clean + Push Jerk

1 Power Clean + 1 Push Jerk @ 6/10 RPE

1 Power Clean + 1 Push Jerk @ 6.5/10 RPE

1 Power Clean + 1 Push Jerk @ 7/10 RPE

1 Power Clean + 1 Push Jerk @ 7.5/10 RPE

1 Power Clean + 1 Push Jerk @ 8/10 RPE

Tempo Clean Deadlift

1x 10 Second Clean Deadlift @ 7/10 RPE

1x 10 Second Clean Deadlift @ 7/10 RPE

1x 10 Second Clean Deadlift @ 7/10 RPE

*You will take 10 seconds to perform a Clean deadlift on the way up AND down.

*Use straps!