“Jack Squat”

21-15-9:
Front Squat 61/43kg
Kettlebell Swings 32/24kg
400 Meter Run

In a workout that has a very familiar rep scheme, looking for athletes to go with a moderately heavy load for both the barbell and kettlebell. These should be weight that athletes should swing for 21+ reps unbroken when fresh, although they will likely break several times within the workout. There are three total 400 meter runs, completed after every set of kettlebell swings. The workout will start and end at the barbell station. If unable to run, complete one of the following:

500/400 Meter Row
28/20 Calorie Assault Bike