SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 4/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Every 3 Minutes x 5 Sets:
Back Squat x 3 @ 33X1
WOD:
4 Rounds for time:
6 Hang POWER Snatches (75/55) *from knee
6 Overhead Squats
6 High Hang POWER Snatches
200m Run