Sicko Mode
For Time:
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
... Directly into:
21 Hang Clusters

Sicko - 155/105# Kinda Sick - 135/95# Lowkey Sick 95/65#


Odd Object Con/Midline
3 "Giant Sets":
50' DBall/Sandbag Walk
5 D/Ball/Sandbag Squats
50' DBall/Sandbag Walk
5 Dball/Sandbag Squats
50' Dball/Sandbag Walk

Rest 2:00 between efforts.

Rx - 150/100

Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Set #1 - 60% of 1RM Front Squat
Set #2 - 65%
Sets #3+4+5 - 70%


Hang Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a moderate for the day.

Being our de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.