PWO#4: Week Three

These are the four Week Three workout sessions:

• NINER
• 3 rounds of:
• 9 ##KB Squat Cleans (Left)
• 9 ##KB Push Press (L)
• 9 ##KB Squat Cleans (Right)
• 9 ##KB Push Press (R)
• Squat clean begins at ground between legs, and includes a FULL front squat once the KB gets "cleaned" to the rack. It is NOT meant to be a Power Clean-Front Squat combo. Allow the clean portion to be efficient with the KB getting into the "rack" near the bottom of the FS.

• DIME
• 4 rounds, 15-12-9-6 of
• HK2E
• ## KB Good Mornings
• Tuck Jumps

• SNAKE-EYES
• 5 rounds, 5-4-3-2-1 of:
• ##KB TGUs (R)
• Pullups
• ##KB TGUs (L)
• Pullups

• BOXCARS
• 20 minutes of:
• 3 ###KB High Pulls (R)
• 3 ###KB High Pulls (L)
• 3 ##KB Thrusters (R)
• 3 ##KB Thrusters (L)

As you can see, the rep numbers are low when the weights are high. If you don't have heavy enough KBs, then double or triple the rep numbers.