WARM-UP -
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)
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)
WORKOUT - 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
OPTIONAL ACCESSORY
WORK (time permitting)-
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)
MOBILITY -
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)