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:

20 Double Kettlebell Overhead Walking Lunge (2×53/35#): (10 each leg)

15 Weighted Reverse Hypers(if you don’t have a reverse hyper, use a band on the GHD)

20 Side Lying Clam Shell (10 each side)

3. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Movement prep

3 sets:

20 Double Kettlebell Overhead Walking Lunge (53/35#): (10 each leg)

15 Weighted Reverse Hypers (if you don’t have a reverse hyper, use a band on the GHD)

20 Side Lying Banded Clam Shell (10 each side)

Snatch Push Press + Pause Overhead Squat + Pause Snatch Balance (6-6-5)

3 Snatch Push Press + 2 Overhead Squat + 1 Pause Snatch Balance @ 75% (OR 7.5/10 RPE) 1 RM Snatch

3 Snatch Push Press + 2 Overhead Squat + 1 Pause Snatch Balance @ 80% (OR 8/10 RPE) 1 RM Snatch

3 Snatch Push Press + 1 Overhead Squat + 1 Pause Snatch Balance @ 85% (OR 8.5/10 RPE) 1 RM Snatch

Off the Blocks Muscle Snatch + Tall Snatch + Snatch Drop (3×9)

3 Muscle Snatch off the Blocks + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE

3 Muscle Snatch off the Blocks + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE

3 Muscle Snatch off the Blocks + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE

Off the Blocks Pause Power Snatch + Snatch off the Blocks (3-3-3-2)

1 Pause Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Snatch off the Blocks (barbell right above knee) @ 6/10 RPE

*if you don’t have blocks, perform the snatch from the hang

Off the blocks snatch (4X1)

1 Snatch @ 8/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 9/10 RPE

1 Snatch @ 9.5/10 RPE