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:

20 Steps Farmer Carry DB/KB Walking Lunge

10 Push ups

10 Deep Air Squats (challenge your depth here)

5 Single Arm Bottoms Up Ketllebell Presses (each side)

3. Barbell Prep

Coach B Coaching Burgner Warm Up Snatch

Coach B Coaching Skill Transfer Exercises Snatch

4. Workout Prep

1 Set (at workout pace)

Run 200m

Row 4/3 Calories

Echo Bike 3/2 Calories

Snatch push press+ OHS + Snatch Balance (3-3-3)

1 Snatch push press + 1 Overhead Squat + 1 Snatch Balance @ 65%% (OR 6.5/10 RPE) 1 RM Snatch

1 Snatch push press + 1 Overhead Squat + 1 Snatch Balance @ 65%% (OR 6.5/10 RPE) 1 RM Snatch

1 Snatch push press + 1 Overhead Squat + 1 Snatch Balance @ 65%% (OR 6.5/10 RPE) 1 RM Snatch.

Rest 60-90 seconds between sets *

Power Snatch (5×3)

3 Power Snatch @ 5/10 RPE

3 Power Snatch @ 6/10 RPE

3 Power Snatch @ 6.5/10 RPE

3 Power Snatch @ 6.5/10 RPE

3 Power Snatch @ 7/10 RPE

* Rest 60-90 seconds between sets *

Pause Back Squat (pause for 3 seconds in the bottom) + Back Squat (5×2)

Pause Back Squat (pause for 3 seconds in the bottom) + Back Squat