THURSDAY - Strata 56.

MOBILITY AND MAINTENANCE 

S1. R & B

S2. Band assisted Good Mornings

STRENGTH (LINEAR WK 2)

Deadlift  

15-13-11-9-7-5-3 

Ascend in Weight finishing on a heavy set of 3 

Rest 90 secs between sets 

Start with 2.5-5kg heavier than last week

OLYMPIC LIFTING 

Alternating On the Minute x 12 (6 Rounds)

Even Minutes – 10 Pikes on Disc 

Odd Minutes – Power Clean + Hang Squat Clean + Squat Clean

CONDITIONING (TIME)

StrataFit 

Partners 1:1 

10 Rounds Each For Time 

1 Power Clean

2 Front Squats 

10 Wall Balls 6/4  

30 Single Under’s

StrataStrong  

Partners 1:1 

10 Rounds Each For Time 

1 Power Snatch 50/35 

2 Overhead Squats 50/35 

10 Wall Balls 9/6 

30 Double Under’s