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:

10 Ring Rows with 1 second pause at the top

10 Kettelbell/Dumbbell Goblet Hold Step Ups (each leg)

10 Slow Push Ups (3 seconds down,3 seconds up)

3. Barbell Prep

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

3 Snatch Balance @ 6/10 RPE

2 Snatch Balance @ 6.5/10 RPE

2 Snatch Balance @ 7/10 RPE

1 Snatch Balance 8/10 RPE

1 Snatch Balance 9/10 RPE

* Rest 60-90 seconds between sets *

power snatch + snatch (5×2)

1 Power Snatch + 1 Snatch @ 6/10 RPE

1 Power Snatch + 1 Snatch @ 6.5/10 RPE

1 Power Snatch + 1 Snatch @ 6.5/10 RPE

1 Power Snatch + 1 Snatch @ 7/10 RPE

1 Power Snatch + 1 Snatch @ 7/10 RPE

Rest 60-90 seconds between sets *

Pause Front Squat (pause for 2 seconds) + Front Squat (5×2)

1 Pause Front Squat + 1 Front Squat @ 6/10 RPE

1 Pause Front Squat + 1 Front Squat @ 6.5/10 RPE

1 Pause Front Squat + 1 Front Squat @ 7/10 RPE

1 Pause Front Squat + 1 Front Squat @ 8/10 RPE

1 Pause Front Squat + 1 Front Squat @ 9/10 RPE

* Rest 60-90 seconds between sets *