Weightlifting
Snatch below knee blocks
5 sets x 1 rep @ 80% (75 kg) (3/5)

Clean below knee blocks
5 sets x 1 rep @ 80% (90 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Bracing Barbell Lunge
5 sets x 5 reps each leg

Lats & Abs


BJJ
Takedown counters
Sit Up Guard
3 rounds of rolling