Tri-Modal Conditioning, Long

“Paul” – Hero WOD
   5 rounds for time:
   50 double-unders
   35 toes to bar
   20 meter overhead carry

25-minute time cap.

Load for overhead carry: 70# kbs for men, 44# kbs for women, or two dumbbells or kettlebells that could be done for unbroken carries.

Weightlifting Strength Developm
Progressive Series- Week 1 of 3

Bench or Push Press- Sets of 5
3-5 total sets as time permits.

Load:
   P-Press: 70% of 1RM
   B-Press: 70% of 1RM

All sets should be easily below max. Do not increase load.