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SWOD 11 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/3
Phase 2 (Linear Progression) Week 1/4
Phase 3 (Clusters) Week 0/4
Phase 4
Monday:
SWOD (18 min):
Back Squat:
Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5
WOD
AMRAP 8 min
8 Hang Squat Cleans
100m run
Rx: 95/65
RxA: 155/115