FRIDAY - Strata 45.

MOBILITY AND MAINTENANCE 

S1. R & B (Rollers and Balls) 

S2. Dynamic Stretch 

OLYMPIC LIFTING (12 MINS)

StrataFit 

0:00 - 3 Power Cleans 2 Front Squats

2:00 - 3 Power Cleans 2 Front Squats

4:00 - 2 Power Cleans 3 Front Squats

6:00 - 2 Power Cleans 3 Front Squats

8:00 - 1 Power Clean 4 Front Squats

10:00 - 1 Power Clean 4 Front Squats

StrataStrong 

0:00 - 3 Squat Cleans 2 Front Squats

2:00 - 3 Squat Cleans 2 Front Squats

4:00 - 2 Squat Cleans 3 Front Squats

6:00 - 2 Squat Cleans 3 Front Squats

8:00 - 1 Squat Clean 4 Front Squats

10:00 - 1 Squat Clean 4 Front Squats

CONDITIONING (AMRAP)

StrataFit 

8 Rounds 

:20 DB Snatch 22.5/15

:10 seconds rest 

:20 Box Jumps  

:10 seconds rest

Rest 2 mins 

8 Rounds 

:20 Burpees 

:10 seconds rest 

:20 DB Cleans   

:10 seconds rest

StrataStrong 

8 Rounds 

:20 DB Snatch 22.5/15

:10 seconds rest 

:20 Box Jumps  

:10 seconds rest

Rest 2 mins 

8 Rounds 

:20 Burpees 

:10 seconds rest 

:20 Hang Cleans  

:10 seconds rest