SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 1/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Every 3 Minutes x 4 Sets:
Front Squat x 6 @ 33X1
WOD:
AMRAP 3min:
400m Run
Max DB Thrusters with time remaining (40/30)
Rest 2 min
4 Rounds, for total reps of DB Thrusters