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

Burgener Warm up Snatch: 3-5 reps at each movement

Coach B Coaching Skill Transfer Exercises Snatch: 3-5 reps at each movement

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

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

Snatch (1×1)

Snatch: Work up to 80-85% 1RM Snatch and hit for 3 singles

** If the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.

Clean and Jerk (1×1)

Clean and Jerk: Work up to 80-85% 1RM Clean and Jerk and hit for 3 singles

** If the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.

Front Squat (1×1)

Front Squat

– Build to a heavy single in 5 sets or less

* Rest as needed between sets *