Strength/Skill :
1a) Speed Close Grip Bench Press: 5 x 5 @50-60%, every 30s.
1b) Banded Pulldowns: 5 x 10. Rest 30s.
Metcon :
“Jack”
AMRAP 20:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jumps (24, 20)
L3: (95, 65) (45, 25)
L2: (75, 55) (35, 25) (20, 15)
L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)