Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

3. Movement Prep

10 reps Junkyard Dog Part 1 OR if alone do 60 Seconds Jumping Squats

10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses

4. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch Push Press + Overhead Squat + Snatch Balance 6-6-4-4 (4 X 2)

Snatch Push Press + Overhead Squat + Snatch Balance

– 2 sets x 3+2+1 @ 73% 1 RM Snatch

– 2 sets x 2+1+1 @78% 1 RM Snatch

* Rest 2 minutes between sets *

Snatch From Above The Knee + Snatch 5×3

Snatch From Above The Knee + Snatch:

– (2+1) x 2 sets @ 70% 1 RM Snatch

– (2+1) x 3 sets @73% 1 RM Snatch

* Rest 2 minutes between sets

Power Clean 3×10

Power Clean:

– 3 x 10 Power Clean (Unbroken)

* Rest 90 seconds between sets

Record each set as 1 of your scores for load

10 unbroken repetitions.

Move up in weight each set.

Snatch Pull 3×4

Snatch Pulls:

– 3 sets x 4 reps @ 100% 1 RM Snatch

* Rest 2 minutes between sets