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:
Back Squat x 6 @ 33X1
WOD:
3 Rounds for time:
20 Alternating Plate Overhead Step-Ups (45/25) (20”)
15 Wall Balls (20/14 to 10’/9’)
10 Hang Power Cleans (135/95)