ROMWOD
Patient Endurance
Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 reps @ 80% (85 kg)
Clean from Blocks Below knee
4 sets x 2 reps @ 80% (100 kg)
Jerk
4 sets x 2 reps @ 60 kg w/ 2 sec hold in dip and split
Bracing RDL
3 sets x 5 reps @ 60 kg
BJJ
Rolled for about 45 min
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