Yoga
1 hour


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Jerk Dip Hold (3 sec) + Jerk
5 sets x 1 rep @ 70 kg

Goblet Tempo Squats (5 sec)
3 sets x 5 reps @ 26#


BJJ
3 rounds of rolling


Conditioning
"Guido"
21 - 15 - 9
Tire Flips (500#)
Push  Press (95#)
Burpees

10:46 (Raining, tire was hard to hold to)