Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

Snatch Push Press + Overhead Squat (3-3-2-2)

2 Snatch Push Press + 1 Overhead Squat x 2 sets @ 75% 1RM Snatch (7.5/10 RPE)

1 Snatch Push Press + 1 Overhead Squat x 2 sets @ 80% 1RM Snatch (8/10 RPE)

* Rest as needed between sets *

* If the percentages feel heavier than the associated RPE, then go off of RPE *

Power Snatch (1×1)

Build to heavy single for the day in 5 sets.

**remember that its deload week, so if your body doesnt feel great, keep the loading light. If the pan is hot, do the cooking!

Snatch (1-1-1)

1 Snatch @ 80% 1RM Snatch (8/10 RPE)

1 Snatch @ 85% 1RM Snatch (8.5/10 RPE)

1 Snatch @ 85% 1 RM Snatch (8.5/10 RPE)

** Remember that it’s deload week! So if your body is not feeling great, keep the loading light! But if the pan is hot, do the cooking!

Front Squat (5×1)

Front Squats

1 Front Squat @ 100-105% 1 RM Clean x 5 sets

if the percentages feel heavier than the associated RPE, then go off of RPE.