FRIDAY - Strata 292.

MOBILITY AND MAINTENANCE

S1. OH Mobility

S2. Shoulder Mobility

S3. Coaches Choice

STRENGTH (Power Snatch Complex)

StrataFit

On the 2:00 x 5 Sets:

1 Hang Power Clean

2 Power Cleans

3 Front Squats

StrataStrong

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

CONDITIONING 

StrataFit 

5 Rounds:

12 Deadlifts

9 Front Squats

6 KB SDHP

Barbell. 40/25 

KB. 24/20

StrataStrong 

Partners 1:1

5 Rounds:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell 50/35

MIDLINE

3 Rounds, Not for Time:

18 Banded Good Mornings

15 Plate Lying Leg Raises

12 Glute Bridges

 

Strata Ladies - Week 23, Workout 3 

Mobility and Maintenance

Foam Roller T-Spine

Band Assisted Good Mornings

Dynamic series

Structural Balance 

Work in teams of 2 with someone who is of similar strength

Partners 1:1

10 Deadlifts

10 DB Push Press

4 Rounds

CONDITIONING

EMOM 15 

40 Seconds of each movement, 20 seconds to rest/move

Min 1. Row

Min 2. KB Goblet Squats

Min 3. Ab Mat Sit ups 

Min 4. Airbike

Min 5. Sled Push 

MIDLINE 

Tabata 30:30

Plank

Mountain Climbers

2-3 Rounds