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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For Time

1 mile Run

Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105 lb)
6 Front Squats (155/105 lb)

Then, 1 mile Run

Wear a Weight Vest (20/14 lb)

For Time:

Buy-In:
18 Bar Muscle-Ups

Then, 9-6-3 reps of:
Power Cleans (155/105 lb)
Front Squats (155/105 lb)

Then, 7-5-3 reps of:
Cleans (185/125 lb)
Jerks (185/125 lb)

Buy-Out:
25 Chest-to-Bar Pull-Ups
25 Bar Over Burpees

For Time

21-15-9 reps of:
Handstand Push-Ups
Power Cleans (115/75 lb)

Rest 3 minutes

Then, 9-15-21 reps of:
Chest-to-Bar Pull-Ups
Front Squats (115/75 lb)

Time Cap: 12 minutes

3 Rounds, Each for Time

4 Jerks (185/135 lb)
5 Front Squats (185/135 lb)
6 Power Cleans (185/135 lb)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups

3 minutes Rest between rounds

AMRAP in 15 minutes

3 Front Squats (135/95 lb)
3 Toes-to-Bars
6 Front Squats (135/95 lb)
6 Toes-to-Bars
9 Front Squats (135/95 lb)
9 Toes-to-Bars
etc...

Continue adding 3 additional reps for each movement after each round until time is up.

AMRAP in 25 minutes

1 Rope Climb (4.5 meters)
6 Pull-Ups
6 Front Squats (60/40 kg)
4 Shoulder-to-Overheads (60/40 kg)

AMRAP in 20 minutes

Cash In:
100 meter Farmers Carry (85/55 lb)

Then, AMRAP of:
5 Bear Complexes (135/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike

Finally, Cash Out:
100 meter Farmer's Carry (85/55 lb)

EMOM For As Long As Possible

Death By Squats
1 Squat (70% of 1 Rep Max)
2 Squats (70% of 1 Rep Max)
3 Squats (70% of 1 Rep Max)

5 Rounds for Time

7 Bear Complexes (135/95 lb)
400 meter Run

For Time

25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run

Perform all movements except the run with a PVC pipe (or broomstick).