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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5 Rounds for Max Reps

Max Rep Front Squats (60-70%)
60 second C2 Air Bike (90%)

Rest 90 seconds

AMRAP (with a Partner) in 54 minutes

5 Rope Climbs (15 ft)
8 Bear Complexes* (135/95 lb)
18 Burpees
24 Wall Ball Shots (20/14 lb)
81 calorie Echo Bike

Then, 7-minute silent Cool-Down (together)

For Time

20 Front Squats (185/115 lb)
400 meter Run
20 Back Squats (185/115 lb)
400 meter Run
20 Deadlifts (185/115 lb)
400 meter Run
5 minute Squat Hold

For Time (with a Partner)

Cash-In:
2000 meter Row

Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)

Cash-Out:
2977 meter Row

For Time (with a Partner)

Buy-In: 24 Thrusters (135/95 lb)

Then, 8 Rounds of:
21 Push-Ups
9 Toes-to-Bars
3 Bear Complexes (135/95 lb)
20 Kettlebell Snatches (53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
9 Power Cleans (135/195 lb)
100 meter Run (together)

Buy-Out:  2,006 meter Row

Time Cap: 60 minutes

For Time (with a Partner)

5,000 meter Row
50 Front Squats
60 Box Jumps

For Time

Buy-In: 800 meter Run

Then, 2 Rounds of:
7 Power Cleans (135/95 lb)
7 Strict Pull-Ups
7 Shoulder-to-Overheads (135/95 lb)
7 GHD Sit-Ups
7 Front Squats (135/95 lb)
7 Weighted Box Step-Ups (135/95 lb, 24/20 in)
7 Snatches (135/95 lb)

Buy-Out: 800 meter Run

10 Rounds for Time

25 Burpees
12 Squats*
8 Sit-Ups
4 Push-Ups

*Pick load & object, e.g. Sandbag, Dumbbell, Kettlebell, or water bottle.

11 Rounds for Time (in a Team of 4)

11 Clean-and-Jerks (155/105 lb)
11 Burpees
11 Chest-to-Bar Pull-Ups
11 American Kettlebell Swings (53/35 lb)
15 AbMat Sit-Ups
7 Front Squats (155/105 lb)
80 Double-Unders

During the 11 Rounds:
1,145 meter Row (each team member)

AMRAP in 20 minutes

1 Power Clean (90% BW)
3 Front Squats (90% BW)
3 Push Presses (90% BW)
1 Clean-and-Jerk (90% BW)
1 minute Rest