Conditioning
200 meter run
10 Sit Ups
5 Push Ups
15 min AMRAP

10 rnds + 200 m


Split Press
5 sets x 5 reps @ 20-25 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Power Snatch
3 sets x 1 rep @ 90% (75 kg)

Power Clean & Jerk
3 sets x 1 rep @ 90% (90 kg)


BJJ
Knee on belly switch flow
Side control (spin takedown)
 - arm triangle
 - cross side from frame pressure
 - near side from scarf
 - arm triangle defense counter

4 rounds of rolling