FRIDAY - Strata 298.

MOBILITY AND MAINTENANCE 

S1. OH Mobility 

S2. Shoulder Mobility 

S3. Coaches Choice 

STRENGTH (Power Snatch Complex)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats



CONDITIONING  

StrataFit   

EMOM 16 

Min 1. 3-5 C2B Pull-ups or Pull-ups 

Min 2. 12 DB Hang Clean and Press 

Min 3. 12 Kipping Knees to Chest 

Min 4. 5 Front Squats + 5 Burpee Bar Hops

StrataStrong  

EMOM 16 

Min 1. 3-5 Bar MU 

Min 2. 12 DB Hang Clean and Press 

Min 3. 12 T2B 

Min 4. 5 OH Squats + 5 Burpee Bar Hops

MIDLINE

Weighted Planks

 

Strata Ladies - Week 24, Workout 3 

Mobility and Maintenance 

S1. Lacrosse Ball Shoulders  

S2. Foam Roller T-Spine 

S3. Dynamic Stretch 

Structural Balance

2 Rounds

10 KB Single Leg Deadlift  

straight into

10 KB Travelling Lunge  

5 Plank Get-Ups  

10 Shoulder Taps 

Strength

4 Strict Pullups 

8 DB Push Press 

12 Plate Lying Leg Raises  

3 Rounds

Conditioning  

50 Single Skips + 10 Ring Rows 

50 Single Skips + 15 Sit-ups 

50 Single Skips + 20  

50 Single Skips + 15 Sit-ups 

50 Single Skips + 10 Ring Rows

Midline 

Tabata 20:10 

S1. Shoulder Taps 

S2. Side Plank R

S3. Side Plank L 

3 Rounds