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 (3×1)

Snatch:

– Build to 8-8.5 on RPE Scale and hit for 3 perfect singles.

* Rest as needed between sets *

Clean and Jerk (3×1)

Clean & Jerk:

– Build to 8-8.5 on RPE Scale and hit for 2 singles

* Rest as needed between sets *