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

3 High Hang Muscle Snatch + 3 Snatch Drop + 3 Sots Press

light weight. This is skill work! –

3. Barbell Prep

Coach B Coaching Burgner Warm Up Snatch

Coach B Coaching Skill Transfer Exercises Snatch

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

Snatch Balance:

3 @ 60% 1RM Snatch

3 @ 65% 1RM Snatch

2 @ 70% 1RM Snatch

2 @ 75% 1RM Snatch

1 @ 80% 1RM Snatch

1 @ 85% 1RM Snatch

1 @ 90% 1RM Snatch

* 60-90 seconds rest between sets.

Snatch Deadlift to Mid Thigh + Power Snatch to Parallel + Snatch (5×3)

1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch x 2 sets @73% of 1RM Snatch

1 Snatch Deadlift to Mid Thigh + 1 Power Snatch to Parallel + 1 Snatch x 3 sets @75% of 1RM Snatch

* Rest 2:00 between sets *

Back Rack Lunge (1×10)

20 Back Rack Lunges (total)

14 Back Rack Lunges (total)

10 Back Rack Lunges (total)

– move down in reps and up in weight each set

* Rest as needed between sets *