Weightlifting
Snatch
5 sets x 1 rep @ 80% (84 kg)
Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)
Back Squat
3 sets x 2 reps @ 80% (125 kg)
Bracing
Cross Crunch with 2 sec hold in crunch
4 sets x 8 reps each side
Standing Oblique Crunch with KB
4 sets x 10 reps each side @ 26#
RDL
4 sets x 12 reps @ 53#
BJJ
Back take from turtle + counter
Rolled 4 rounds of 5 min
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