PWO#4: Week Four

Here are the Week Four sessions.

• LUCKY 13
• 13 ###KB snatches (each side)
• 13 ##KB snatches (each side)
• 13 #KB snatches (each side)
• These are from "the hang," or "swing snatches."
• Replace with C&J if you cannot do snatches.
• Do not partition each side. Do 13 on one side before switching to the other!
• Total of 78 reps.

• TOMCAT
• Continuous timer. One in minute 1, two in minute 2, etc.
• ###KB SDLHP
• For as long as you are able.

• FAME
• 24 minutes of 30/30 format (see HEX for rules) of:
• Pullups and #KB Front Squats
• #KB Slasher-t0-Halo and ###KB Figure-8
• Burpees and #KB situps

• PAWNS
• 7 rounds, 5 reps of:
• #KB F8H&P (5 presses on each side)
• ##KB walking F8 lunges (5 steps each side)
• The F8H&P is a Figure 8 to a Hold, with a palmed bell press (not holding handle) at top of the Hold.

Keep plugging away even if you have fallen behind the 4 workouts per week pace. I surely have fallen behind. I will continue to post 4/week.