SPEED CLOSE GRIP BENCH PRESS & "JACK"

A) Strength:

EMOM 5:

1a) 5 Speed Close Grip Bench Press @ 50-60%

1b) 10 Banded Pulldowns

B) WOD:

"Jack"

AMRAP 20:

10 Push Press (Rx = 115/75, S = 95/65, 75/55, 65/35)
10 American KBS (Rx = 53/35, 44/26, 35/18, Russian KBS)
10 Box Jumps (Rx = 24/20, S =  Lower Box, Step-ups)

C) Extra Credit:

AMRAP 6:

10 Barbell Rows, supinated grip
10 Barbell Rollouts
20 Banded Pushdowns 

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