Weightlifting
Russian Snatch Balance
3 sets x 5 reps @ 20 kg

Snatch
4 sets x 1 rep @ 85% (81 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)

Back Squat
1 set x 4 reps @ 75% (120 kg)
1 set x 4 reps @ 85% (130 kg)
4 sets x 3 reps @ 90% (140 kg)


BJJ
Couple rounds of light rolling