Weightlifting
Snatch
4 sets x 1 rep @ 85% (82 kg)

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

Front Squat
6 sets x 3 reps @ 67% (90 kg)


Bracing
Static Lunge
3 sets x 8 reps each leg @ 2 x 8 kg KBs

Banded Hip Rotations
3 sets x 15 reps


BJJ
Ankle Lock Defenses
5 rounds of 5-7 min