The program consists of 4 sessions alternated 3X/week for 12 weeks.
A1, B1, A2
B2, A1, B1
A2, B2, A1
B1, A2, B2 etc.
Training Session A = TGU + 2H Swing
Training Session B = Military Press + Front Squats
The specifics for A1, B1, A2, and B2 can be found in the article linked above. Basically they
consist of focused practice for time (ex. 10 minutes of TGU, 20 min Swings), ladder progressions, or sets of 5X5 or 3X3.
This looks like a great program to focus on the basic KB lifts. And if you could only do 4 KB exercises, these are the 4 I would pick anyway. The sequence and reps are laid out for you, so it’s a no brainer to follow. Why not give it a try? My plan is to work on this as an 8-week cycle as I ease into some KB work after tweaking my back in July.