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  • I'd say the most basic program wants a squat, a hinge, a pull and a press. The power clean kind of covers the hinge but I'd be inclined to replace it with DLs/RDLs, and I'd swap bench or ohp (I'd be inclined to replace bench) in favour of a row or a pull up.

    Otherwise seems fine for a one day a week thing. You will probs still be able to progress even with the overall low volume, should you choose to.

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