FRIDAY - Strata 280.

***RELOAD WEEK***

MOBILITY AND MAINTENANCE 

Broomstick Complex 

SNATCH TECHNIQUE 

StrataFit   

7 Sets:

Clean Pull + Hang Clean High Pull + Hang Power Clean

StrataStrong 

7 Sets:

Snatch Pull + Hang Snatch High Pull + Hang Power Snatch 

CONDITIONING 

StrataFit   

1 min on 1 min off 

2 Rounds each per station before moving to the next 

S1. Sled Push 

S2. DB Hang Spilt Snatch (alternating) 

S3. Airbike

S4. KB Box Step-Ups 

S5. Rower 

StrataStrong 

1 min on 1 min off 

2 Rounds each per station before moving to the next 

S1. Sled Push 

S2. DB Hang Spilt Snatch (alternating) 

S3. Airbike

S4. KB Box Step-Ups 

S5. Double Under’s 

 

StrataLadies - Week 36 Workout 3

Mobility and Maintenance

Banded Shoulders and Lats

Dynamic Full body Complex (lunges, walk out push ups, etc.)

Strength 

EMOM 9 

Min 1. 5 Banded Pull-up 

Min 2. 10 Alternating KB Pendlay Rows (go heavy but must maintain neutral spine) 

Min 3. 15 Ab Mat Situps 

Conditioning 

Buy In. Run 200m 

Row 15 Cals + 10 DB Thrusters (single DB) 

Row 12 Cals + 10 Burpees 

Row 9 Cals + 20 KB Swings  

Row 12 Cals + 10 Burpee

Row 15 Cals + 10 DB Thrusters (single DB) 

Cash Out. Run 200m (sprint finish!!!) 

Midline 

1 x Max Effort Plank (NO MERCY)

Straight into 

20 V-Snaps to finish