Forrest and Lucas
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Warm-up3 rounds, with an empty bar:
10 deadlifts
10 hang muscle cleans
10 shoulder presses
Stretch
Workout3 rounds for quality:
1 minute of plank hold
1 minute of static hang
1 minute of front-rack hold (95/65 lb.)
1 minute static hold at waist (95/65 lb.)
2 minutes rest
