1. front squat: 5 sets x 2 reps @88%
  2. Back squats: 3 sets x 2 reps @78%
  3. isometric snatch pulls at all 6 positions: select a 80% weight.  work hard pulls for 10 seconds at each position. 1″ from floor, 1″below knees, 1″above knees, mid thigh, scoop aka down position, finish.  after holding 10 seconds at each positions lower the weight eccentrically very slowly.
  4. box jumps x 5 reps x 3 sets.

One Response to “TUESDAY-22 AUGUST, 2017”

  1. Karsten Møller

    Hi Mike,
    I do Crossfit for 3 years and like the way to stay fit.
    But need to be bette with barbells😊 I will follow your programming for the next period. I like your coaching very much!

    I have a question regarding how many set on the isometric snatch pulls in Thursdays program I will do later today?

    Have a fine day Mike


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