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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4 Rounds for Time

Buy-In: 
1 mile Assault Air Bike

Then, 4 Rounds of:
5 Bear Complexes (135/95 lb)
10 Pull-Ups
10 Push-Ups
400 meter Run

Buy-Out:
1 mile Assault Air Bike

For Time

50 Back Squats (135/95 lb)
40 Burpees
30 Overhead Squats (135/95 lb)
20 Burpees 
10 Front Squats (135/95 lb)

12 Rounds for Time

5 Handstand Push-Ups
7 Devil Presses (2x22.5/15 kg)
19 Weighted Squats (42.5/30 kg)
48 Double-Unders

For Time

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls

Use a single barbell throughout (95/65 lb)

4 Rounds for Time

20 Shoulder-to-Overheads*
15 Front Squats
20 Box Jump Overs (24/20 in)

*Round 1: 135/95 lb
Round 2: 155/105 lb
Round 3: 175/125 lb
Round 4: 205/145 lb

Time Cap: 22 minutes

For Time

30 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb)
30 Dumbbell Front Squats (2x50/35 lb)
30 Dumbbell Deadlifts (2x50/35 lb)
30 Dumbbell Hang Clean and Split Jerk (2x50/35 lb, alternating foot forward)
30 Dumbbell Deadlifts (2x50/35 lb)
30 Dumbbell Front Squats (2x50/35 lb)
30 Dumbbell Box Step-Ups (24/20 in, 2x50/35 lb)

Time Cap: 18 minutes

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)