מארק סמרסקי

Strength: Every 3:00 for 15:00 5-5-3-2-1 Thruster *From Rack Metcon: 3 Rounds for time: 10 Front Squats 42.5/30kg 5 Burpees over the bar 10 Push

Oly: 20:00 AMRAP 1 Deadlift 1 Power Clean 1 Front Squat 1 Jerk 70/50kg Competitors: 5 Rounds: Max DU until failure -immediately followed by- Max

Warm-up 9:00 EMOM: 1st: 10 Kang Squats + 10 Push Press 2nd: Max Strict Pull-ups with 5s top hold 3rd: 30s Hollow + 20s Arch