“Jack Squat” 21-15-9: Front Squat (135/95) Kettlebell Swings (70/53) 400 Meter Run L1 Goblet Squat Russian KB Swing 200 M Run
The weight of the barbell and the kettlebell coupled with breathing are undoubtedly big factors in today’s workout. The front squats will likely provide more of an problem that the kettlebell swings. Athletes can break up these how they see fit based on capacity, allowing themselves 1-2 breaks on the first two sets and 1 break on the final set. The runs can be performed at a pace that allows athletes to come in an complete just 5-7 reps unbroken. If the full set is on their mind, athletes will likely run at a slower speed.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 90% 3 Reps @ 80% 1 Rep @ 95% Rest as needed between sets
2. Odd-Object Conditioning 3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s: 1st 50 Meters – Left Arm Overhead, Right Arm Hang 2nd 50 Meters – Right Arm Overhead, Left Arm Hang 3rd 50 Meters – Both Front Rack 4th 50 Meters – Both Overhead *Athlete’s choice on loading. Rest as needed between sets, with the intention on each set being unbroken. Free to build between sets.