1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
8 min AMRAP
6 Deadlifts
5 Hang Power Cleans
4 Shoulder to Overhead (empty barbell)
3 Bodyweight Rows (OR Ring Rows)
2 Low Bar Muscle Transition (OR 2 burpees)
2. Workout Prep
3 sets:
2 Deadlifts (build in weight)
2 Hang Power Cleans
2 Shoulder to Overhead
2 Pull Ups
2 Chest to Bar
1 Bar Muscle Up
(Liberty: barbell complex + 2 ring rows + 2 jumping pull-ups + 2 banded strict pull-ups)
Pablo Picasso
Freedom (RX’d)
3 Rounds
10 Deadlift (225/155)
5 Bar Muscle Ups
-rest 2:00-
2 Rounds
20 Hang Power Clean (135/95)
10 Chest to Bar Pull Ups
-rest 2:00-
60 Shoulder to Overhead (95/65)
30 Pull Ups
(KG conv: 102/70 DL, 61/43 HPC, 43/29 S2O)
Independence
3 Rounds
10 Deadlift (155/105)
3 Bar Muscle Ups
-rest 2:00-
2 Rounds
20 Hang Power Clean (115/80)
8 Chest to Bar Pull Ups
-rest 2:00-
60 Shoulder to Overhead (75/55)
20 Pull Ups
(KG conv: 70/48 DL, 52/36 HPC, 34/25 S2O)
Liberty
3 Rounds
10 Dumbbell Deadlift (light)
5 Banded Strict Pull Ups
-rest 2:00-
2 Rounds
15 Hang Dumbbell Power Clean (light)
10 Jumping Pull Ups
-rest 2:00-
40 Dumbbell Push Press (light)
30 Ring Rows
- Target time each set:
Set 1: 2-3 minutes
Set 2: 2:30-3:30
Set 3: 3-4 minutes - Time cap each set: 5 minutes
Optional accessory, pending workout time:
3 Sets
- 10 Seated Banded Lat Pull Downs
- 14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)
- 6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)