Fighting For 40

Coach Steve!

Warm-up
Jump Rope, Band & Barbell
40s work:10 s rest
-Jump Rope – Singles
-Bandy Rows
-Bandy Strict Press

Strength
EMOM15
1. Strict Press- 3 Reps
2. Banded Pull-aparts- 15 Reps
3. Banded PVC Straight Arm Pullovers – 10 Reps

WOD
E3MOM Until You Finish
Buy-in-
60 Double Unders
10 Toes to Bar

Then AMRAP
Clean and Jerks 135|95

*Continue until you complete
40 Clean and Jerks

Level 2- 115|75
Level 1- 95|55
ADV- Heavy/Drag Rope, 15 Toes to Bar

Extra Work
30-20-10
Ski Cals
T2B
50ft HS Walk*

*Over Obstacle

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