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

Coach B Coaching Burgner Warm Up Snatch

Coach B Coaching Skill Transfer Exercises Snatch

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

3 Snatch Push Press + 2 Overhead Squat + 1 Snatch Balance x 2 sets @73% of 1RM Snatch

2 Snatch Push Press + 1 Overhead Squat + 1 Snatch Balance x 2 sets @78% of 1RM Snatch

* Rest 2 minutes between sets *

Snatch from above the knee + snatch (5×3)

2 Snatch From Above The Knee + 1 Snatch x 2 sets @70% of 1RM

2 Snatch From Above The Knee + 1 Snatch x 3 sets @73% of 1RM

* Rest 2 minutes between sets *

Front rack reverse lunge into a box step up (3×5)

5 Front Rack Reverse Lunge + Box Step Up (each) x 3 sets

– step back into a lunge, the same leg steps up onto box

– Box Height 24in/20in

Don’t work up to a max, but s smooth heavy set that you can control comfortably

Record each set as your score for load

Alternate legs every rep for 10 total (5 each leg), Use a comfortable box height