Captain Insano

Workout of the Day:
A. 12min to Build to a Heavy 1 Rep Clean + Power Jerk
B. “Captain Insano”
50-40-30-20-10
DB Push Press
Sit Ups
KBS 53/35
Burpees
* With a partner
Competition:
A. Row
3 x 750m Row,
Rest 3 min (hold same split, these should be fast and hard)
B. Strength
1. Axel Bar Clean and Press 4,3,3,2,2 (go Heavy)
2. Deadlift 4×2-4 Reps (moderate to heavy load)
C. Accessory Work
1. Sled March 10m (heavy)
2. Single Leg RDL 3×3-5 Reps / Leg (Build weight from last week)

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