Bar Muscle Up Practice
45 min


Weightlifting
Press in Split
5 sets x 5 reps

Jerk Balance
3 sets x 5 reps @ 40 kg

Snatch above knee + Snatch
5 sets x 1 rep @ 70% (67 kg)

Clean above knee + Clean
5 sets x 1 rep @ 70% (81 kg)

Breathing & Bracing


BJJ
Practiced takedowns
6 rounds of rolling