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

10 Deep Goblet Squat Heel Elevated, Narrow Stance (50/35#)

10 Barbell Glute Bridge w/ Band Above Knees

10 Hammer Curl

3. Barbell Prep

Clean:

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 *

Movement prep

3 Sets:

10 Goblet Hold, Heel Elevated, Narrow Stance Deep Squat (50/35#)

10 Barbell Glute Bridge w/ Band Above Knees

10 Hammer Curls

Off The Blocks Clean High Pull + Power Clean + Push Jerk (4×3)

1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 65% (OR 6.5/10 RPE) 1RM clean

1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean

1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean

1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM clean

Clean Pull (4×3)

3 Clean Pulls @ 100% (Or 10/10 RPE) 1 RM Clean

3 Clean Pulls @ 100% (Or 10/10 RPE) 1 RM Clean

3 Clean Pulls @ 100% (Or 10/10 RPE) 1 RM Clean

3 Clean Pulls @ 100% (Or 10/10 RPE) 1 RM Clean