THURSDAY - Strata 133.

MOBILITY AND MAINTENANCE 

BARBELL CYCLING (CLEAN COMPLEX) 

StrataFit 

4 Rounds 

10 Pushups 

15 KB Swings 

20 Mountain Climbers 

Rest 1 min Between Sets

StrataStrong 

5 Tap and Go Power Cleans 

4 Hang Cleans 

3 Push Jerks 

5 Rounds

Build to a moderate complex 



CONDITIONING (EMOM)

StrataFit

EMOM 10

Even. 9 Thrusters 

Odd. 12/8 Cal Row 

Rest 5 Mins

EMOM 10

Even. :40 secs Skipping 

Odd. 10 Plate Lying Leg Raises  

StrataStrong 

EMOM 10

Even. 9 Thrusters 

Odd. 15/10 Cal Row 

Rest 5 Mins 

EMOM 10

Even. 70 Double Unders  

Odd. 9 T2B