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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Strength
Shoulder Press (1 Rep Max)
10 mins

Metcon
12 min Amrap
10 Front Squat (135/95)
10 Burpee over Bar
10 Pull Ups

Strength
Front Squat (1 Rep Max)
10 mins

Metcon 
For Time:
18-15-12
Power Clean (155/105)
30/24 Cal. Bike Erg

Strength
Front Squat (3x10 @70%)
Every 2:30

Metcon
For Time:
50-35-20
Wall Balls (20/14)
10-8-6
Bar Muscle Up

Strength
Front Squat (5x1 @85%)
Every 1:15

Metcon 
2 Rounds for time
24-21-18
Overhead Squats (95/65)
Toes-to-Bars

- rest 3 mins -

24-21-18
Burpee Over Bar
GHD's

- 8 min Time Cap per set -

Strength
Shoulder Press (5x3 @80%)
Every 1:45

Metcon
12 min Amrap
60 Double-Unders
15 Toes-to-Bars
15 Dumbbell Squats (50s/35s)

Strength
Front Squat (5x3 @80%)
Every 1:45

Metcon
For Time:
250m Row
15 Clean and Jerks (135/95)
250m Row
12 Clean and Jerks
250m  Row
9 Clean and Jerks
250m Row

Strength
Front Squat (5x5 @77.5%)
Every 2 mins

Metcon
3 rounds for time
15/12 Cal assault bike
10 burpee box jump over 24/20
15 Pull up
10 Burpee box jump over
15/12 cal assault bike
- 5 min Time Cap -
- rest 3 mins after each round -

Strength
Front Squat (5x1 @82.5%)
Every 1:15

Metcon 
4 Rounds for time
63 Double-Under
21/18 Cal Ski
7 Power Snatch (135/95)
* 3 min time cap per round *

Strength:
Front Squat (5x3 @77.5%)
Every 1:30

Metcon
For Time:
12-9-6-6-9-12
Power Clean (155/105)
30 Yard Sled Push (4x45/3x45)

Strength
Front Squat (5x5 @75%)
Every 2 mins

Metcon
For Time:
15 Power Snatch (135/95 lb)
150 Double Under
50 GHD Sit Up
150 Double Under
15 Power Snatch (135/95 lb)
20 min Time Cap