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

3 sets:

5 Dumbbell Bench press (Get as heavy as possible)

20 seconds HEAVY Front rack Hold (like super duper heavy!)

5 Barbell Split Thruster (each leg)

3. Barbell Prep

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

Front Squat (10×3)

3 Front Squats x 10 sets @ 78% of 1RM Front Squat

* Rest as needed between sets *

power clean + hang power clean (3×8)

1 Power Clean + 1 Hang Power x 4 x 3 workout sets

– These should be cycled! You’ll do 1 power clean, 1 hang power clean, 1 power clean, 1 hang power clean, and so on until you complete 8 total reps/set.

* Rest as needed between sets *

snatch deadlift + snatch high pull (3×4)

2 Snatch Deadlift + 2 Snatch Pull x 3 sets @ 95% of 1Rm Snatch

* rest as needed between sets *