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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3 Rounds for Time

20 Burpee Pull-Ups
20 Front Squats (155/105 lb)
20 Box Jumps (24/20 in)

5 Rounds for Time

5 Front Squats (135/95 lb)
10 Burpees
20 Double-Unders

AMRAP in 25 minutes

12 Handstand Push-Ups
12 Deadlifts (155/105 lb)
12 Burpees 
12 Front Squats (155/105 lb)

*At 12:00, perform: 
25 Front Rack Lunges (155/105 lb) - once completed, pick up where you left off

EMOM for as Long as Possible

3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Jerks (185/135 lb)

For Time

40 Handstand Push-Ups
20 Muscle-Ups
10 rounds of Macho Man (185/135 lb)*

*1 Round of Macho Man is:
3 Power Cleans (185/135 lb)
3 Front Squats (185/135 lb)
3 Push Jerks (185/135 lb)

EMOM in 10 minutes

4 Front Squats (225/155 lb)
10 Double-Unders

AMRAP in 20 minutes

400 meter Run
20 Toes-to-Bars
40 Front Squats (50% max)

For Time

3-6-9-12-15-12-9-6-3 reps each of:
Power Cleans (135/95 lb)
Front Squats (135/95 lb)
Push Presses (135/95 lb)
Calorie Assault Air Bike

For Time

10 Front Squats (135/95 lb)
10 Air Squats
10 Overhead Squats (135/95 lb)
10 Walking Lunges 
10 Back Squats (135/95 lb)
10 Burpees

For Time

800 meter Run
10 Deadlifts (225/155 lb)
600 meter Run
20 Back Squats (225/155 lb)
400 meter Run
30 Front Squats (135/95 lb)
200 meter Run
40 Cleans (135/95 lb)