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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6 Rounds For Time

10 Front Squats (225/155 lb)
24 Kettlebell Swings (2/1.5 pood)
14 Burpee Box Jump Overs (24/20 in)

For Time (with a Partner)

500-400-300-200-100 meter Row (each)
Partner Holds Kettlebells in Rack (2x24/16 kg)

5 Burpee penalty for each drop of kettlebells

For Time

26 Deadlifts (135/95 lb)
26 Hang Power Cleans (135/95 lb)
26 Front Squats (135/95 lb)
26 Shoulder-to-Overheads (135/95 lb)

Every minute on the minute, perform:
6 Burpees

15-12-9-6-3 Reps For Time

Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups

For Time

1 mile Run
26 Power Cleans (185/135 lb)
80 Push-Ups
1 minute Rest
600 meter Run
28 Front Squats (185/135 lb)
50 Pull-Ups

3 Rounds for Time

10 Front Squats (185/135 lb)
20 Chest-to-Bar Pull-Ups
50 Double-Unders

For Time

42 Front Squats (60/40 kg)
2,100 meter Row
42 Pull-Ups

AMRAP in 9 minutes

3 Power Cleans (135/95 lb)
3 Front Squats (135/95 lb)
3 Push Jerks (135/95 lb)
9 calorie Assault Air Bike

For Time

25 Front Squats (95/65 lb)
25 Burpees
25 Overhead Squats (95/65 lb)
25 Toes-to-Bars
25 Power Cleans (95/65 lb)
25 Pull-Ups
25 Push Presses (95/65 lb)
25 Push-Ups
25 Power Snatches (95/65 lb)
25 Air Squats

For Time

1600 meter Run
10 Deadlifts (365/255 lb/85% BW)
1200 meter Run
20 Back Squats (275/185 lb)
800 meter Run
30 Front Squats (185/135 lb)
400 meter Run
40 Cleans (135/95 lb)