Weightlifting
Russian Snatch Balance
3 sets x 3 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 @ 65%
1 set x 4 reps @ 70%
3 sets x 4 reps @ 75% (120 kg)


BJJ
Takedowns
6 rounds of rolling