Workout:
Front Squats 4 x 5 (mostly as a warmup) (gradually increasing weight to 145lbs… focus on upright back/chest position)
Power Cleans from above the knee 3 x 6 (gradually increasing weight to 100lbs)
Power Cleans from Below the knee 2 x 5 (same weight throughout using max from previous exercise)
Back Squats 4 x 5, weight incrementally up to 100kg (220lbs)
Coach is fussy about technique, so I have to constantly remind myself that performing the lifts in rapid succession for “intensity” isn’t the goal, but rather drilling in correct motor patterns.
Quest for Fitness 
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