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

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)

5 Rounds for Time

26 Dumbbell Snatches (50/35 lb)
11 calorie Row
5 Barbell Complexes* (95/65 lb)

Every 5 minutes perform 20 Double-Unders

*One Barbell Complex is comprised of:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Press

For Time

15-10-5 reps of:
Dumbbell Bench Presses (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)
Dumbbell Bent Over Rows (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)
Dumbbell Front Rack Squats (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)
Dumbbell Deadlifts (2x50/40 lb)
10 meter Farmer's Carry (2x50/40 lb)

AMRAP in 30 minutes

800 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups

AMRAP (with a Partner) in 17 minutes

17 Burpees
17 Front Squats (115/75 lb)
17 Deadlifts (115/75 lb)

For Time

From 0:00-3:00, 21-15-9 reps of:
Chest-to-Bar Pull-Ups
Front Squats (135/95 lb)

Rest 1 minute

From 4:00-7:00, 21-15-9 reps of:
Toes-to-Bars
Overhead Squats (135/95 lb)

Rest 1 minute

From 8:00-13:00, 21-15-9 reps of:
Power Cleans (135/95 lb)
Bar Facing Burpees

AMRAP in 10 minutes

1 Clean
2 Front Squats
1 Shoulder-to-Overhead

Workout weight is 70% of your 1 Rep Max Front Squat

For Time

63 Cleans (95/65 lb)
64 Wall Ball Shots (20/14 lb)
64 Pull-Ups
65 Kettlebell Swings (1.5/1 pood)
68 Front Squats (96/65 lb)

4 Rounds for Time

10 Front Squats (185/135 lb)
50 Double-Unders
10 Strict Pull-Ups
200 meter Run