SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week 4/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Clean Grip Deadlift:
Work up to a 5RM
Then, if time permits,
2 x 5 @ 90% of the tough 5
WOD:
6 Rounds:
30 Sec Cal Row
30 Sec Rest
30 Sec RKBS (70/53)
30 Sec Rest
30 Sec Burpees
30 Sec Rest