SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week 3/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Clean Grip Deadlift:
Work up to a tough 5 (beat last week)
Then
2 x 5 @ 90% of the tough 5
WOD
AMRAP 3: Max Power Clean and Jerks (95/65)
Rest 1:30
AMRAP 3: Burpees onto a plate
Rest 1:30
AMRAP 3: Calorie Row