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:

3 Turkish Get Up (each side)

100ft Overhead Carry with PVC Pipe and kettlebells hanging off bands

20 Russian Step Ups (total)

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 *

Front Squat (5×3)

Workout Definition

* Rest as needed between sets *

Snatch Grip Deadlift (3×3)

3 Snatch Grip Deadlift x 3 sets @100% of 1RM Snatch

* Rest 60-90 seconds between sets *