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This weeks workouts

Wednesday – Strength

1. Front Squat

Build to 5 From the Floor

2. E45sec x 10

5x Fronts Squats @75% of 1)

3. For time – 20 MIN Cap

150x DU’s

30x STOH @40/30

60x DB snatch

30x STOH @40/30

45x Box Jumps

30x STOH @40/30

60x DB snatch

30x STOH @40/30

150x DU’s

Thursday - BarBell Conditioning

1. E75sec x 10

1x Hang Power Snatch + 1 Power Snatch + 1 Squat snatch + 1 OHS

2. Power clean and Push press (With no pause at the shoulder)

E30sec x 12

1 rep - building to heavy for the day.

3. 30 Seconds on/ 90 Seconds off x 5

Max Unbroken PC & STOH @60/40kg


1. TBA (TO BE ANNOUNCED) PARTNER WOD If you follow the program outside of the gym make sure you tag us on social media so we can keep up with your progress! (FB- optimalsp, Insta - optimal_sp)


Optimal Sports Performance, Walkmill Ln, Cannock WS11 0XE, UK