THURSDAY - Strata 259.

MOBILITY AND MAINTENANCE 

S1. Hamstring Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

GYMNASTICS + SNATCH Complex

StrataFit

“On the 2:00” x 6 Sets:

4 Kipping Knees to Chest

4 Kipping Pull Ups

3 SDHP

3 KB Swings

3 KB Front Squats

StrataStrong

“On the 2:00” x 6 Sets:

5 Toes to Bar

3 Bar Muscle-Ups

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

CONDITIONING 

StrataFit 

EMOM 15

Min 1 and Min 2. 200m Run

Min 2. 8 Kipping Knee 2 Chest + 8 Push Ups

Min 3. 15 Box Step Overs   

Min 4. 20m Heavy Sled Push

StrataStrong

EMOM 15 

Min 1 and Min 2. 200m Run  

Min 3. 10 T2B + 10 HR Pushups 

Min 4. 20 Box Jump Overs

Min 5. 20m Heavy Sled Push

BODY ARMOUR

3 “Giant” Sets:

10 Pendlay Barbell Rows

Max HR Pushups

25 Weighted Sit-ups 

Rest 1:00 between sets.