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 sets

1 Pause 5 Position Snatch Deadlift (1″ off the floor, below the knee, above the knee, mid thigh, power position) + 3 Muscle Snatch + 1 Slow Tempo OHS + 3 Sotts Press

4. Workout Prep (Done after all the lifting)

Use warm up listed

Snatch grip push press+snatch balance (5-5-3-3)

3 Snatch Push Press + 2 Snatch Balance x 2 sets @70% of 1RM Snatch

2 Snatch Push Press + 1 Snatch Balance x 2 sets @75% of 1RM Snatch

* Rest as needed between sets *

Snatch high pull+ power snatch+ snatch (5×3)

1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 2 sets @70% of 1RM

1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 3 sets @73% of 1RM

* rest 2 minutes between sets *

Front Rack Lunge (3×20)