Paused bench press 4x3

Penkki Max3
5-8 noususarjaa
-ei fail!!

Pullover 3x15-20

Ojentajat maaten käsipainoilla 3x15-20

Pystysoutu käsipainoillla 3x25-30

Incline Bench Press w / Dumbells

Five Sets Of 8

Go Every 3:00

7 sets of Bench Press
Sets 1-4: 2 @80-85%
Sets 5-7: 1 @85-90%
- Rest 2-3min btw sets

For time, with partner:
400m Skillmill Run
60 Power Cleans 50/35kg
400m Skillmill Run
40 Power Clean and Jerks
400m Skillmill Run
60 Shoulder to overhead
400m Skillmill Run
- For ALL barbell movements, partners must complete sets of 4+ unbroken back and forth.

8 sets:
1 Power Clean
- Athlete choice of load, but at least @80%
- Rest 2-3min btw sets

3 sets of:
4 Push Jerks @60%
- Rest 2min
3 Push Jerks @65%
- Rest 1min
2 Push Jerks @70%
- Rest 3mins btw sets.

4 sets of 8 Back Squats
Set 1: @62%
Set 2: @67%
Set 3: @71%
Set 4: @76%
- Rest as needed btw sets

EMOM 15:
1+1 @75-85% Clean & Jerk

5 sets:
3 Pause Overhead Squats
Sets 1-2: @50% 1RM Overhead Squat
Sets 3-4: @55%
Set 5: @60%
- Pause in the bottom
- Rest 2min btw sets