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 of:
21 Deadlifts, 185#
15 Pull-Ups
9 Front Squats, 185#

Strength
Front Squat (2x2 @100%)
Bench Press (2x2 @100%)

Metcon 
For Time:
50/40 Cal. Assault Bike
100 Wall Balls (20/14)

Strength
Front Squats (3x3 @95%)
Bench Presses (3x3 @95%)

Metcon
For Time
21-15-9 calories of:
Ski

42-30-18 reps of:
Toes-to-Bars

Strength
Front Squat (4x4 @90%)
Bench Press (4x4 @90%)

Metcon 
4 Rounds for time
Every 5 mins
25/20 Cal. Row
20 Lateral Burpee over Rower

Strength
Front Squat (5x5 @85%)
Bench Press (5x5 @85%)

Diane
21-15-9 Reps for Time
Deadlifts, 225# / 155# 
Handstand Push-ups

Strength
Front Squat (6x6 @80%)
Bench Press (6x6 @80%)

Fran 
21-15-9 Reps for Time
Thrusters, 95# / 65# 
Pull-ups

Strength
Front Squat (6x5 @80%)
Bench Press (6x5 @80%)

Metcon 
For Time:
2000m/1750m Ski
- Every 2 mins 20/15 Push Ups

* Start with 20/15 Push Ups 
*16 min Time Cap

Strength
Deadlift (6x4 @80%)
Shoulder Press (6x4 @80%)

Metcon 
16 min Amrap
400m Run
8 Sang Bag Cleans (150/100)
8 Sand Bag Squats (150/100)

Strength
Front Squat (6x4 @80%)
Bench Press (6x4 @80%)

Metcon 
For Time:
2000m/1750m Row
- Every 2 mins 30 Air Squats
* Start with 30 Air Squats *

Strength
Front Squat (6x3 @80%)
Bench Press (6x3 @80%)

Metcon 
Teams of 2
30 min Max Cal. Assault Bike