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
Front Squat (5x1 @80%)
Every 1:15

Metcon 
5 Rounds for time
25 wallball w/ 20#
15 burpee BJO 30"

Strength
Front Squat (5x3 @75%)
Every 90 secs

Metcon
For Time
50 GHD Sit Up
50 HSPU
50 Toes to Bar

Rest 5:00

50 Toes to Bar
50 HSPU
50 GHD Sit Up

12 min Time Cap (each)

Strength
Front Squat (5x5 @70%)
Every 2 mins

Metcon 
4 Rounds for Time
20/15 cal ski
20 GHD Sit Up
20/15 Deficit Push Ups (4in/2in)
20 min Time Cap

Strength
Front Squat (5 RM)
10 mins

Metcon
For Time:
75/60 Cal Standing Bike
50 GHD Sit Up
25 Bar Muscle Up (burpee pull up)
50 GHD Sit Up
75/60 cal Standing Bike

20 min Time Cap

Strength
Deadlift (3 RM)
10 mins

Metcon
15 min Amrap
12 Front Squats (135/95)
12 HSPU
12 T2B

Strength
Front Squat (3 RM)
10 mins

Metcon
For Time:
15-12-9-6-3
Double Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

Strength
Front Squat (1 RM)
10 mins

Metcon 
3 Rounds for Time
20 HSPU
30 Pull Ups
100ft DB Lunge (50/35)

For Time
5 Rounds
24 cal standing bike
12 Bench Press 155/105
Rest 5:00
5 rounds
24 Cal Row
12 Dumbbell Squats 50/35

Metcon:
2 Rounds for Time
21-15-9
Toes to Bar
Lateral Burpee over Bar
Push Press 95/65

Rest 5:00 or 1:1
* 6 min Time Cap for each round *

Strength:
Front Squat (6x6) 

For Time
1000m Row
Then:
5 rds
15 T2B
15 Front Squats (95/65)
Then:
1000m Row