Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)
Clean
4 sets x 1 rep @ 85% (107 kg)
Front Squat
3 sets x 2 reps @ 80% (110 kg)
Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps @ 26#
Windshield Wipers
4 sets x 10 reps each side
Single Arm Kettlebell Row (Unsupported)
4 sets x 8 reps each arm @ 26#
BJJ
Single Hook sweep from turtle
Rolled 4 rounds of 5 min
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