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. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Barbell Prep (Perform after the metcon)

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

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

Split Jerk (3-2-2-1-1)

3 Split Jerk @ 6/10 RPE

2 Split Jerk @ 7/10 RPE

2 Split Jerk @ 7.5/10 RPE

1 Split Jerk @ 8/10 RPE

1 Split Jerk @ 9/10 RPE

* Rest 60-90 seconds between sets *

Power Clean (3-3-2-2-2-1)

3 Power Clean @ 5.5/10 RPE

3 Power Clean @ 6/10 RPE

2 Power Clean @ 6.5/10 RPE

2 Power Clean @ 7/10 RPE

2 Power Clean @ 8/10 RPE

1 Power Clean @ 9/10 RPE

* Rest 60-90 seconds between sets *

Clean Pull (3-3-3)

3 Clean Pulls @ 90% (Or 9/10 RPE) 1 RM Clean

3 Clean Pulls @ 90% (Or 9/10 RPE) 1 RM Clean

3 Clean Pulls @ 90% (Or 9/10 RPE) 1 RM Clean

* Rest 60-90 seconds between sets *

* If the percentages feel heavier than the associated RPE, then go off of RPE *