Burgener Strength Week 1 Day 3

Steamboat Strength and Conditioning – SSCOlyClub

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Warm-up

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

** full details in coach notes **

Strength

Snatch

3 Snatch @ 5/10 RPE

3 Snatch @ 6/10 RPE

2 Snatch @ 7/10 RPE

2 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 8.5/10 RPE

1 Snatch @ 9/10 RPE

1 Snatch @ 9.5/10 RPE

1 Snatch @ 10/10 RPE

Clean and Jerk

2 Clean and jerk @ 5/10 RPE

2 Clean and jerk @ 6/10 RPE

1 Clean and jerk @ 6.5/10 RPE

1 Clean and jerk @ 7/10 RPE

1 Clean and jerk @ 7.5/10 RPE

1 Clean and jerk @ 8/10 RPE

1 Clean and jerk @ 8.5/10 RPE

1 Clean and jerk @ 9/10 RPE

1 Clean and jerk @ 9.5/10 RPE

1 Clean and jerk @ 10/10 RPE