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With 45# bar (30# women) do 6x deadlifts, 6x bent-over rows, 6x hang power cleans, 6x front squats, 6x push press, 6x back squats.
Barbell Complex
With 45# bar (30# women) do 6x deadlifts, 6x bent-over rows, 6x hang power cleans, 6x front squats, 6x push press, 6x back squats.