Fitness - Front Squats - Squat Cleans - 9/14

I felt great this morning after taking Sunday as a rest day. My legs felt fresh and recovered, and they certainly needed to be for this today's workout. Our focus was front squats then we shifted gears and partnered up for this mornings "AMRAP" (as many rounds as possible) WOD.

Focus: 5x5, max effort front squats:
2x5 - 80 Kg (176.4#)
1x5 - 90 Kg (198.4#)
2x5 - 110 Kg (242#)

Our WOD of full squat cleans was done with partners and we alternated 1 for 1 with them to equal one round. I would do a rep, then my partner would do a rep, and that equalled one round.

WOD: AMRAP in 15 minutes of
Full squat cleans - 70 Kg (154.3#)

Score: 47 rounds
Calories burned (Focus and WOD): 421

I'm pretty happy with front squat effort this morning. I could have gone a little heavier but I don't have that much experience with heavy front squats and 110 certainly felt heavy. Especially on the bottom. I really had to focus on driving my elbows up and keeping my core pressurized . I kept a really good range of motion though. My can was touching my ankles almost every rep.