A,
Pause Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of each rep.

B,
For time:
30 Clean & Jerks, 61/43kg

"Benchmark Friday ish"

Goal: Be smart and choose and intensity right for you today

C,
For quality:
Outdoor Activity, 20 mins

20 min Low Intensity Outdoor Activity or Walk