מארק סמרסקי

Warm-up: AMRAP 7:00 6 Horizontal Rows 6 Arch Rocks 6 Sots press/PVC OHS *Use bar on rack or rings for horizontal rows Skill: Work on

Woehlke 3 rounds, each for time of: 4 jerks, 185 lb. 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups

Warm-up: 50 Double Unders 50 Russian KBS 24/16 kg 25 Double Unders 25 Goblet Squats 24/16 kg Strength: Deadlift 5×3 (60%-65-70-75-82.5%) Metcon: 2 4:00 Rounds 15 Wall

Mobility: LAX Ball Scapula 2:00 Each Side LAX Ball Pec. 2:00 Each Side 3×2 Turkish Get Up (For Load) Strength: Push Jerk 2-2-2-2-2-2 Competitors: Strength:

Warm-up: Game of coaches choosing Strength: Back Squat 5×3 Stay between 70-80% from 1RM, work on perfect form, if all the reps were good make