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

Junkyard Dog Part 1

Junkyard Dog Part 2

3. Barbell Prep

3 High Hang Muscle Snatch + 3 Strict Snatch Press Behind the Neck + 3 Snatch Drop

4. Workout Prep (Done after all the lifting)

Use warm up listed

Snatch Push Press + Pause Overhead Squat + Overhead Squat (6-6-4-4)

3 Snatch Push Press + 2 Pause Overhead Squat + 1 Overhead Squat x 2 sets @70% of 1RM Snatch

2 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat x 2 sets @75% of 1RM Snatch

* Rest 2 minutes between sets *

Barski Snatch (3 snatches from the high hang with no straps) (5×3)

Barski Snatch = 3 High Hang Snatch

1 High Hang Snatch + 1 High Hang Snatch + 1 High Hang Snatch x 2 sets @65% of 1RM Snatch

1 High Hang Snatch + 1 High Hang Snatch + 1 High Hang Snatch x 3 sets @70% of 1RM Snatch

Front Rack Lunge (Every 10 x 6)

Every min (10 minutes)

6 Front Rack Lunges (3 each leg/Alternate)

* Use moderate/heavy weight