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Complex A

Bent Over Barbell Row

Hang Clean

Front Squat + Push Press Hybrid

Jump Squat (bar on back)

Good Morning

Complex B

Romanian Deadlift

Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)

Reverse Lunge (alternate legs)

Complex C

Deadlift

High Pull (onto toes)

Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)

Military Press (strict)

Jump Lunges (switch legs) — Insert my evil laugh here!

Complex A for Eights

Row x 8
Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good mornings x 8

Complex A

Row
Clean
Front squat
Military press
Back squat
Good mornings

Complex B

Deadlift
Clean-grip high pull
Clean-grip snatch
Back squat
Good mornings
Row

Complex C

Hang snatch
Overhead squat
Back squat
Good mornings
Row
Deadlift

Complex D

Upright row
Clean-grip snatch
Back squat
Behind the neck press
Good mornings
Row

Complex E

Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat

Complex F

Overhead squat
Back squat
Good morning
Front squat
Rows
Deadlift