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. Movement Prep

3 sets:

5 Wall Walk

10 Farmer Carry (70/50)

15 Hollow Rocks

into –

Junkyard Dog Part 1

Junkyard Dog Part

Snatch (2-2-1-1-1-1-1-1)

Snatch:

– 2 reps @ 75% 1 RM Snatch

– 2 reps @ 80% 1 RM Snatch

– 1 rep @ 85% 1 RM Snatch

– 1 rep @ 85% 1 RM Snatch

– 1 rep @ 88% 1 RM Snatch

– 1 rep @ 85% 1 RM Snatch

– 1 rep @ 90% 1 RM Snatch

– 1 rep @ 85% 1 RM Snatch

* 60-90 seconds rest between sets.

Clean and Jerk (2-2-1-1-1-1-1-1)

Clean & Jerk for load:

– 2 reps @ 75%

– 2 reps @ 80%

– 1 rep @ 85%

– 1 rep @ 85%

– 1 rep @ 88%

– 1 rep @ 85%

– 1 rep @ 90%

* Rest 60-90 seconds between sets *