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Front squats and Interval training!

Interval style training today.  Try to pick a weight that will allow you to work for the entire 45 secs.  Quick recovery time and into another movement.  Have your stuff set up and your transitions planned to make the best use of time.  With that KB thruster, try to keep the weight in close, not sitting on top of your shoulder.  It will feel odd at first but is a much more efficient movement that way  :)