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(Specialty warm-up: 5 double kettlebell swing clean, 3L, 3R kettlebell push press, 5 rocking chair) Double kettlebell front squat:

5 x 7

Single kettlebell Thruster:

5 x 3L, 3R Rest as needed between sets of both movements. Weight is scaled to full ability throughout; If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.

Thruster: Adding a press at the immediate and powerful top of the squat does not change the timing, mechanics, or range of motion for either movement. It doesn't have to take long, and there can be speed and violence in the transition, but one movement ends before the next begins. Thrusters, very often, are gross and nearly-useless combinations of two powerful and valuable movements; Prioritize making them, otherwise. Hybridized, not bastardized.

Additionally- please prioritize a higher-fist-on-the-face front rack position in both lifts; For the time being, it may create the need to move down an interval or two in weight, but will almost certainly improve position, upper back engagement, and therefore is better from both a true building and certainly safety perspective. Thank you.