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

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 *

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

Snatch:

– 2 reps @ 75% 1 RM Snatch

– 2 reps @ 80% 1 RM Snatch

– 1 rep @ 85% 1 RM Snatch

– 1 rep @ 90% 1 RM Snatch

– 1 rep @ 85% 1 RM Snatch

– 1 rep @ 90% 1 RM Snatch

* 60-90 seconds rest between sets.

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

Clean & Jerk for load:

– 2 reps @ 75%

– 2 reps @ 80%

– 1 rep @ 85%

– 1 rep @ 90%

– 1 rep @ 85%

– 1 rep @ 90%

* Rest 60-90 seconds between sets *