מארק סמרסקי

Today is your heavy day Give it all you have and PR Thruster: 3-3-3-3-3-3-3 Competitors: High Hang Pause Squat Snatch: Find 1RM

Strength: Every 1:30 for 7:30 5 Deadlift @ 70%3RM Metcon: For Time: 12-10-8-6-4-2 Strict Pull ups 36-30-24-18-12-6 Mountain Climbers Competitors: Strength: Back Squat 5×5 @

Metcon: 00:00-05:00 AMRAP 15 Burpees 10 Toes to Bar -05:00 Rest- 10:00-15:00 AMRAP 10 Burpees 15 Knees to elbows -05:00 Rest- 20:00-25:00 AMRAP 15 Alternating Lunges 10 One Arm

Warm-up 2:00 Couch Stretch (R+L) 3 Rounds: 200m Run 10 Good Mornings 10 Strict Press 10 Front Squat (3 sec pause at the bottom) Strength:

Mobility: Archer Stretch 1:30 (R+L) Pigeon 2:00 (R+L) Couch 2:00 (R+L) Oly: EMOM 10:00 1 Power Clean Add 5/2.5 kg each 1:00 Metcon: “It’s all