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SWOD 11 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/3
Phase 2 (Linear Progression) Week 4/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD (18 min):
Back Squat: 5RM
WOD
12-6-3
DB Hang Power Cleans (40/30)
Burpees
Rest 1 min
3-6-12
DB Hang Power Cleans (40/30)
Burpees
Rest 1 min
Repeat for a second round, Score=total time