Open Gym Strength and Conditioning – Mayhem Burgener Strength

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

A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below) – with light barbell

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 at each of the 5 exercises (listed below)

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”

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

Then –

10 reps Junkyard Dog Part 1 OR if alone do 60 Seconds Jumping Squats

10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses

Snatch (1×1)

Work up to a max for the day.

-Then-

Perform 3 Singles at 90% 1RM

Clean and Jerk (1×1)

Work up to a max for the day.

-Then-

Perform 3 Singles at 90% 1RM

Front Squat (1×3)

Work up to a 3RM

Work up to a heavy set of 3.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Record heaviest set of 3 as your score.

Accessory

3 sets

14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.