S/S/S:

Bench Press

5×3

Increase weight ea set

Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.

WOD:

12 min AMRAP:

3 Box Jumps (24/20)

3 Sumo Deadlift High Pull (75/55)

Add 3 to each for each round (3,3; 6,6; 9,9…)

Pace this out. Think ahead what your unbroken range is on both moves. Would suggest aiming a rep of two lower and see which round that rep range would fall in. You can try to go unbroken leading up to that range, but once you hit that range, any rounds thereafter, would suggest breaking up reps to allow you to keep going.

X-tra:

Snatch High Pull   3,3,3,3,3,

Increase weight each round (Go Heavy!)

Video courtesy of Catalyst Athletics

2 min hang from pull up bar

Stop clock every time you have to drop from the bar.  Other than holding your grip, allow shoulders and back to relax.   Point of this is to decompress the spine.