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.

Search...

AMRAP in 22 minutes

22 Dumbbell Snatches (22.5x15 kg)
4 Man Makers (2x22.5/15 kg)
20 Burpees
20 Single Dumbbell Front Squats (22.5/15 kg)

2 Rounds for Time

2 Power Snatches (135/95 lb)
50 Double-Unders
4 Power Cleans (135/95 lb)
25 Kettlebell Swings (24/16 kg)
6 Front Squats (135/95 lb)
50 Hand Release Push-Ups
8 Push Presses (135/95 lb)
25 Burpees

4 Rounds for Time

3 Squat Cleans (185/135 lb)
6 Front Squats (185/135 lb)
12 Deadlifts (185/135 lb)
24 Double-Unders

For Time

6 minute Sandbag Hold (150/100 lb)*

*Every break, perform immediately following the 6 minutes:
5 Deadlifts (1.5xBW)

5 Rounds for Time

5 Front Squats (225/155 lb)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb plate)

For Time

800 meter Run (with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105 lb)
10 Rope Climbs (15 ft)
800 meter Run (with 45 lb Plate)

5 Rounds for Max Reps

Max Rep Front Squats (60-70%)
60 second C2 Air Bike (90%)

Rest 90 seconds

AMRAP (with a Partner) in 54 minutes

5 Rope Climbs (15 ft)
8 Bear Complexes* (135/95 lb)
18 Burpees
24 Wall Ball Shots (20/14 lb)
81 calorie Echo Bike

Then, 7-minute silent Cool-Down (together)

For Time

20 Front Squats (185/115 lb)
400 meter Run
20 Back Squats (185/115 lb)
400 meter Run
20 Deadlifts (185/115 lb)
400 meter Run
5 minute Squat Hold

For Time (with a Partner)

Cash-In:
2000 meter Row

Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)

Cash-Out:
2977 meter Row