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 (3x10 (60-70%))
Every 2 mins


Metcon
8 min Amrap
10/8 Cal. Bike
10 Burpees

"Gator"
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups

Shoulder Press (Heavy 1)
In 10 mins work up to a Heavy 1 rep
For Time:
18-15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees

Front Squat (Heavy 1)
In 10 mins work up to a Heavy 1 rep
For Time:
1000m Row
50 Yard Sled Push (4x45/3x45)
50 HSPU
50 Yard Sled Push (4x45/3x45)
1000m Row
20 min Time Cap

Front Squat (Heavy 2)
In 10 mins work up to a Heavy 2 rep
Metcon
8 min Amrap
100 Wall Balls (20/14)
Max Reps Power Snatch (135/95)
Scored By Total reps of Power Snatch

For Time (Teams of 2)
60 Strict HSPU
50 Syncro T2B
40 Front Squats (155/105)
30 Syncro KB Swings (70/53)
200 ft KB Lunge (70/53)*
*Both partners Lunge 200ft

Front Squat (Heavy 3)
In 10 mins work up to a Heavy 3 rep
For Time:
100 Power Cleans (135/95)
Every min on the minute perform 5 Bar facing Burpees until completion
20 min Time Cap

5 Rounds:10 DB Deadlifts (50/35)10 DB Hang Cleans (50/35)10 DB Front Squats (50/35)10 DB Shoulder to Overhead (50/35)

Front Squat (8x2 @80%)Every 1:15 mins
"Jerry"For Time: 1-Mile Run2k Row1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Front Squat (6x6 @75%%)
Every 2 mins
Teams of 3
20 min Amrap (1:2)
10 Bench Press (185/115)
30 Yard Sled Push (4x45/3x45)
* Partner 1 completes a full round then partner 2 follows.
When partner 2 finished then partner 3 follows.
Continue cycling through for 20 mins.