Weightlifting
Hang Snatch Below Knee
5 sets x 1 rep @ 80% (80 kg)

Hang Clean Below Knee
5 sets x 1 rep @ 80% (80 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Tempo Front Squat (5 sec down/5 sec up)
3 sets x 3 reps @ 70 kg


BJJ
Top/Side Position Drills
3 rounds of 2 min
4 rounds of 6 min


Practiced Monkey Method movements