SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week COMPLETE
Phase 3 (Clusters) Week 1/4
Phase 4 (Testing)
SWOD:
Front Squat Clusters 4 x 2.2.2
*rest 30 seconds between clusters, rest as needed between sets (a set contains 6 reps)
WOD:
3 Rounds for time including rest:
60 Double Unders
20 Thrusters (75/55)
10 Hang Power Snatches
Rest 1 Min