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

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 *

AT Parallel Box Squats (5×5)

5 Parallel Box Squats @ 6.5/10 RPE

5 Parallel Box Squats @ 7/10 RPE

5 Parallel Box Squats @ 8/10 RPE

5 Parallel Box Squats @ 9/10 RPE

5 Parallel Box Squats @ 10/10 RPE

Bench Press (5×5)

*You will do 5 sets of 5 reps of Bench Press and as many reps as possible in 30 seconds of Push Ups .

5 Bench Press (heavy) @ 9/10 RPE

30 Second AMRAP of Push Ups

snatch deadlift on 2″ riser (4×3)

3 Snatch Deadlift on 2″ Riser @ 90% 1RM Snatch

3 Snatch Deadlift on 2″ Riser @ 95% 1RM Snatch

3 Snatch Deadlift on 2″ Riser @ 100% 1RM Snatch

3 Snatch Deadlift on 2″ Riser @ 100% 1RM Snatch

*Rest as needed in between sets