WEDNESDAY - Strata 290.

MOBILITY AND MAINTENANCE 

S1. Dynamic Stretch 

S2. Broomstick Complex 

S3. Coaches Choice 

STRENGTH 

Use 12 Mins to Build to a Moderately Heavy 

Snatch 

Focus can be load or technique today 

Snatch can be power or squat

Barbell Cycling

StrataStrong and StrataFit   

With a partner 1:1  

12 Power Cleans 

12 Front Squats 

12 Push Jerks 

Rest the time it takes to change the weights 

9 Power Cleans 

9 Front Squats 

9 Push Jerks 

Rest the time it takes to change the weights 

6 Power Cleans 

6 Front Squats 

6 Push Jerks 

FINISHER 

Same partners 1:1 

20-18-16-14-12 Cal Machine 

Max effort 

 

StrataLadies - Week 36 Workout 2 

Mobility and Maintenance 

Foam roller T-spine

Banded Lats and Shoulders

Coaches Choice

Strength/Structural Balance 

3 Rounds 

S1. BB Back Squats 12-10-8

S2. Inverted  Rows 8-8-8

S3. Medicine Ball Pikes 

Conditioning   

EMOM 16

Min 1. 16 DB Snatch 

Min 2. :40 sec Sled Push

Min 3. 12 Box Jumps or DB Box Step-Ups  

Min 4. :40 sec Airbike 

Midline (2-3 Rounds) 

Disc Complex 

5 Pikes 

10 Knee Tucks 

20 Mountain Climbers

Rest 1 min 

Try no rest between exercises