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 alternating movements:

Muscle Snatch (Slow from the floor until midthigh and then explode) + Snatch Drop: (3+3)

Pressing Snatch Balance x 3 reps

3. Barbell Prep

Coach B Coaching Burgner Warm Up Snatch

Coach B Coaching Skill Transfer Exercises Snatch

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

1 Snatch Push Press + 1 Overhead Squat @65-70% (OR 6.5-7/10 RPE) 1 RM Snatch

* if the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.

Snatch Deadlift + Snatch Pull + Power Snatch + Snatch (4-4-4)

1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 65% (OR 6.5/10 RPE) 1 RM Snatch

1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 70% (OR 7/10 RPE) 1 RM Snatch

1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 75% (OR 7.5/10 RPE) 1 RM Snatch

Snatch pull + snatch (2-2-2-2)

1 Snatch Pull + 1 Snatch @ 75-80% (OR 7.5-8/10 RPE) 1 RM Snatch

1 Snatch Pull + 1 Snatch @ 80-85% (OR 8-8.5/10 RPE) 1 RM Snatch

1 Snatch Pull + 1 Snatch @ 90% (OR 9/10 RPE) 1 RM Snatch

1 Snatch Pull + 1 Snatch @ 90%+ (OR 10/10 RPE) 1 RM Snatch

* if the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percent

Front Squat (3-3-2-2-1-1-1)

3 Front Squats

– rest 60-90 sec

3 Front Squats

– rest 60-90 sec

2 Front Squats

– rest 60-90 sec

2 Front Squats

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

1 Front Squat

– rest 60-90 sec

*Build to a heavy single for the day