Front Squat

Front Squat is an amazing exercise that you need to include in your programs because it is the foundation of Clean. Some of the benefits of this exercise are that it develops the core strength of the body and increases the strength of the leg muscles. It also improves the mobility of the basic joints and helps you improve in Olympic Lifts.

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5 Rounds for Time

10 Push Presses (95/65 lb)
15 calorie Assault Air Bike
10 Sumo Deadlift High-Pulls (95/65 lb)
15 Sit-Ups
10 Front Squats (95/65 lb)

For Time

20 Thrusters (135/95 lb)
20 Burpees
20 Cleans (135/95 lb)
20 Sit-Ups
20 Shoulder-to-Overheads (135/95 lb)
20 Push-Ups
20 Overhead Squats (135/95 lb)
20 Handstand Push-Ups
20 Front Squats (135/95 lb)
20 Air Squats

2 Rounds for Time

50 Sit-Ups
40 Pull-Ups
30 Back Squats (135/95 lb)
20 Handstand Push-Ups
10 Front Squats (135/95 lb)

4 Rounds for Time

6 Turkish Get-Ups (55/35 lb, 3 each arm)
6 Bear Complexes (135/95 lb)*
200 meter Run

*1 Bear Complex consists of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

6 Rounds For Time

6 Front Squats (50/35 kg)
6 Pull-Ups
6 Bench Presses (80/60 kg)
6 Deadlifts (80/60 kg)
6 Barbell Rows (60/40 kg)
6 Shoulder-to-Overheads (30/20 kg)

7 Rounds for Time

5 Hang Cleans (155/105 lb)
5 Front Squats (155/105 lb)
5 Box Jumps (30/24 in)
50 Double-Unders

15-12-9 Reps for Time

Front Squats (185/135 lb)
Burpee Pull-Ups

For Time

20 Thrusters (135/95 lb)
20 Sumo Deadlift High-Pulls (135/95 lb)
20 Push Jerks (135/95 lb)
20 Overhead Squats (135/95 lb)
20 Front Squats (135/95 lb)

4 Burpees to start, and at the top of each minute

AMRAP in 20 minutes

3 Muscle-Ups
4 Power Cleans (225/135 lb)
3 Front Squats (225/135 lb)

For Time

800 meter Single-Arm Barbell Farmers Carry (45/35 lb)
31 Toes-to-Bars
31 Push-Ups
31 Front Squats (95/65 lb)
400 meter Single-Arm Barbell Farmers Carry (95/65 lb)
31 Toes-to-Bars
31 Push-Ups
31 Hang Power Cleans (135/95 lb)
200 meter Single-Arm Barbell Farmers Carry (135/95 lb)