Tag Archives: Front Squat

Snatches, Squats, Dips and Pullups

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Practice Double Unders

AMRAP in 15 minutes of:

  • 12 x Dumbell Snatch @ 21kg  (6 per hand)
  • 9 x Front Squat with 24kg Kettlebell
  • 6 x Dips
  • 3 x Strict Pullups

Result: Completed around 250 Double Unders in total, max unbroken still only around 12-15.  Seem to be geting up to 5-6 regularly.

For MetCon completed 6 rounds plus 12 Snatches.  Would probably be better to switch the order of the Squats and the Dips (so 9 Dips first and 6 Squats next) because both Snatches and weighted Squats are so cardio intense.  When those two are done back to back, it felt like the intensity dropped off due to the relatively isolated movements of the Dip and Pullup.  Breaking up Snatches and Squats may keep a more even intensity.

Barbell Complex Cleans-Front Squat-Push Press

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Perform 5 rounds, each with 3 sets  of the following, increasing weight each round.  As with the Bear Complex, rest as needed between rounds.

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Press

The above is one set, so 3 sets is a total of 9 reps of each exercise.  The max weight is the last round that can be performed unbroken.

Result:  30-35-40-45-50kg  Last unbroken round was at 45kg.  In the last round, the clean and FS were OK, but couldn’t manage the push press without breaking.  Still I was happy I could do a 50kg front squat with what felt like good form and since my wrists weren’t trashed at the end I must have been doing something right.