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SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 2/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD:
A1) Staggered Stance RDL (KB) 4 x 5 @ 3111 (5 each) https://www.youtube.com/watch?v=3G09DaS9N7g
A2) Seated Explosive Box Jumps 4 x 3-5 *start sitting, land standing tall, step down
A3) Above the Knee Hang Snatch 4 x 3
WOD:
AMRAP 3:
10 UB Deadlifts (185/125)
10 Burpees over the Bar
Rest 1 Min
AMRAP 3:
10 Cal Row
10 Box Jumps (24/20)
Rest 1 Min
Repeat