Front Squat + Squat Cleans Strength Workout (SWOD) 5/3/1 Front Squat Workout of the Day (WOD) 2min Running Clock 200m Sprint Max Rep Squat Cleans (135/95) 1min Rest 5 Rounds Tips: Squat cleans — or cleans — add a speed and a coordination component to the movement, which is not used in the power clean. In order to get underneath a heavy bar, squat cleans require faster hip and elbow turnover than a power clean. They also require the athlete to get into a proper front squat position under the bar, thus putting a higher demand on speed, footwork, and hip mobility. Obviously, this adds a tremendous coordination and accuracy component to the movement as well. Making incremental changes in your technique can lead to a PR — just ask any Olympic lifter who has spent years working on this first part of the clean & jerk. If your goal is become a fitter athlete, squat cleans provide a lot of bang for the buck.