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:

Strict Pull Ups x 8-10 reps

Single DB Step Ups x 6 each leg (70#/50#) (cannot rest on shoulder)

L- Seated DB Z Press x 5 (heavy)

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 Balance (1×1)

Take 10 Minutes to build to a heavy single for the day

Record each set as 1 of your scores for load

Try to reach a heavy single in 5-6 working sets, not counting warm up reps.

Finish at a 10 RPE

Behind The Neck Jerk (1×1)

Jerk From The Rack

– Take 10 minutes to build to a heavy single

* Rest as needed between sets *

Snatch Grip Deadlift (3-3-3-)

3 Snatch Grip Deadlift x 3 sets @ 100% 1RM Snatch or 10/10 RPE

* Rest as needed between sets *

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