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 Snatch: 3-5 reps at each movement

Coach B Coaching Skill Transfer Exercises Snatch: 3-5 reps at each movement

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

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

Snatch (3-3-2-1-1-1-1-1-1)

3 Snatch @ 5/10 RPE

3 Snatch @ 6/10 RPE

2 Snatch @ 6/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 7/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 8/10 RPE

Clean and Jerk (2-2-1-1-1-1-1-1-1)

2 Clean and Jerk @ 5/10 RPE

2 Clean and Jerk @ 6/10 RPE

1 Clean and Jerk @ 6/10 RPE

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8/10 RPE

Front Squat (5×1)

1 Front Squat @ 6/10 RPE

1 Front Squat @ 7/10 RPE

1 Front Squat @ 7/10 RPE

1 Front Squat @ 8/10 RPE

1 Front Squat @ 8/10 RPE