Weightlifting
Jerk Holds (2 sec pause in dip and split)
4 sets x 2 reps @ 70 kg
Clean Deadlift + Hang Clean
4 sets x 2 reps @ 60, 65, 60, 75 kg
Clean from Block Above Knee
4 sets x 2 reps @ 105 kg
BJJ
Helicopter Armbar
Rolled 5 rounds of 5 min
Accessories
Split Squats
3 sets x 5 reps each leg @ 35# KBs
Double Unders
500 reps
GHD Sit Ups
3 sets x 10 reps
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