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 Tall Box Jumps

20 Alternating Jumping Lunges

10 Dumbbell Alternating Strict Press (10 reps total)

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

Back Squat (3×3)

3 Back Squats x 3 sets @ 75% of 1RM

* Rest as needed between sets *