FRIDAY - Strata 286.

MOBILITY AND MAINTENANCE 

Broomstick Complex/Empty Bar Warmup 

SNATCH TECHNIQUE 

StrataStrong 

Power Snatch Complex

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

CONDITIONING (Capacity Builder)

StrataFit   

3 Sets For Time

15/10 Calorie Assault Bike or Row 

15 Thrusters 

15 Knees to Chest or Lying T2B

Rest 2 mins

StrataStrong 

3 Sets For Time

20/15 Calorie Assault Bike or Row 

15 Thrusters 

15 Toes to Bar

Rest 2 mins 

MIDLINE 

Weighted Planks

 

StrataLadies - Week 36 Workout 3

Mobility and Maintenance

Banded Shoulders and Lats

Dynamic Full body Complex (lunges, walk out push ups, etc)

Strength  

3 Rounds 

S1. 10 Pushups to Ab Mat  

S2. 10 Back Squats 

S3. 10 Plank get-ups or Shoulder Taps 

 

Conditioning 

AMRAP 12

12 KB Goblet Travelling Lunges 

30 Single Skips 

12 KB SDHP 

30 Single Skips 

Midline 

10-8-6 

Inverted Rows 

Knee Pikes or Knee Tucks