FRIDAY - Strata 256.

***DELOAD WEEK***

MOBILITY AND MAINTENANCE 

Broomstick Complex 

CLEAN TECHNIQUE 

7 Sets:

Clean Pull + Hang Clean High Pull + Hang Power Clean

CONDITIONING 

20 min AMRAP 

Partner 1 

400m Run 

Partner 2

AMRAP 21

21 KB Swings 

14 KB Goblet Lunges 

10 T2B 

Switch when partner returns from the run (cont. where partner left off). 

 

Strata Ladies - Week 32, Workout 3 

Mobility and Maintenance 

S1. Band Assisted Good Mornings 

S2. Dynamic Stretch 

Warmup 

2 Rounds 

Run 200m 

5 Walkout Pushups 

10 Mobility Lunges 

10 Shoulder taps in prone hold 

Straight into

10 Crawlers in prone hold 

Strength

12-10-8-6-4-2 

Single DB Thruster (6 per arm - 5 per arm - 4 per arm etc..)

Inverted Rows 

Aerobic Conditioning

15 min AMRAP 

Partner 1 

200m Run 

Partner 2

AMRAP 

20 Single Skips 

10 DB Snatch

10 Single DB Front Rack Lunges 

5 Burpees  

Switch when partner returns from the run (cont. where partner left off).