BJJ

2 rounds of 10 min

Weightlifting AM

Snatch

3 sets x 1 rep @ 90% (87 kg) (1/3)

Clean & Jerk

3 sets x 1 rep @ 90% (105 kg)

Weightlifting PM
Dynamic Lower

Box Squat (just below parallel)

10 sets x 2 reps @ 125# + chains x 3

Sumo Deadlift

10 sets x 2 reps @ 185# + green bands

Banded Pull Throughs

3 sets x 60 reps @ green band

Bracing

Ring Push Up

4 sets x 6-8 reps

Single Arm KB Row (hand support)

4 sets x 8 reps

KB Chop Press (1/4 Squat)

4 sets x 10 reps each