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:

50m HEAVYSandbag Bear Hug Carry

8 Single Leg Barbell RDL (each side)

:45 Forearm Side Plank, Holding KB above you (:45 each side)

3. Barbell Prep

Snatch:

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

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

Movement prep

3 Sets:

50m HEAVY Sandbag Bear Hug Carry

8 Single Leg Barbell RDL (each side)

:45 Forearm Side Plank Hold, Holding KB above you (each side)

Strict Muscle Snatch + Snatch Strict Press Behind the Neck + Tempo Overhead Squat + Snatch Drop (3×10)

3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6/10 RPE

3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6/10 RPE

Snatch Lift off to 1″ off the Ground + Snatch High Pull + Power Snatch (3×3)

1 Snatch Lift off to 1″ off the Ground + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE

1 Snatch Lift off to 1″ off the Ground + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE

1 Snatch Lift off to 1″ off the Ground + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE

× Snatch High Pull + Power Snatch (3×2)

1 Snatch High Pull + 1 Power Snatch @ 75% (OR 7.5/10 RPE) 1 RM Power Snatch

1 Snatch High Pull + 1 Power Snatch @ 80% (OR 8/10 RPE) 1 RM Power Snatch

1 Snatch High Pull + 1 Power Snatch @ 85% (OR 8.5/10 RPE) 1 RM Power Snatch