SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Every 3 Minutes x 5 Sets:
Front Squat x 4 @ 33X1
WOD:
12 Rounds for time:
1 Power Clean (185/125)
3 Toes to Bar
5 Wallballs (20/14 to 10’/9’)