Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Movement Prep

Junkyard Dog Part 1

Junkyard Dog Part 2

3. Barbell Prep

3 Snatch Strict Press Behind The Neck + 1 Tempo Overhead Squat (3 seconds down, 3 seconds in the hole) + 3 Snatch Drop x 3 sets @ light weight (This is skill work!)

4. Workout Prep (Done after all the lifting)

Use warm up listed

Snatch Balance (3-3-2-2-1-1)

3 Snatch Balances x 2 sets @65% of 1RM

2 Snatch Balances x 2 sets @70% of 1RM

1 Snatch Balance x 2 sets @75% of 1RM

* Rest 2 minutes between sets *

3 position snatch (high hang, below knee, floor) (5×3)

1 High hang + 1 Below the Knee + 1, 1″ off the floor x 2 sets @ 70%of 1RM

1 High hang + 1 Below the Knee + 1, 1″ off the floor x 3 sets @ 73%of 1RM

* Rest 2 minutes between sets *

Front rack barbell step up (4×12)

6 Front Rack Step Ups (Each leg/Alternate) x 4 working sets

– Move up in weight each set

* Rest a needed between sets