This weeks workouts


Monday - Gymnastics


1. 4 rounds


10-15 TTR

30 Second Box Handstand Push Up Hold

10 Lateral Box Pistols each way


2. 40 seconds on 80 seconds off x 4


20 seconds max pull ups (use this time to practice butterfly if you've been learning the last couple weeks) directly into 20 seconds max press ups


3. 30 Strict Pull Ups for quality


4. AMRAP 12 - In pairs you go i go


1 Thruster + 1 rep per round @50/35

2 Toes To Bar + 2 reps per round

3 Box Jump Overs + 3 reps per round



Tuesday - Conditioning


1. EMOM 32


a - 10 Burpee Box Jumps

b - 15/12 Cal Row

c - 10 DB Snatch + 10 Wall Balls

d - 30 DU + 12 DB Lunges


2. 30 on 30 off x 10 rounds


max effort 10m shuttle run


Wednesday - Weightlifting


1. Snatch complex EMOM 10


1 Hang Squat Snatch + 1 Snatch Balance + 1 OHS @70%-80%


2. Snatch grip deadlift


5 x 3 @110% 1RM Snatch no tng


3. Push Press


4 x 3 climbing in weight from 65% max jerk


4. For time - 10 minute cap


30 Deadlifts

30 Front Squats

30 Push Jerks


@70/45


Thursday - Conditioning


1. 10 rounds for time


200m Run

6 Tng Clean and Jerks @60/40

12 Burpees


*Rest 1 minute between rounds


You have to stay tng!


2. 3 rounds


15 leg rasies on rig

30/30 second side plank




Friday - Partner workout TBA


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)