Weightlifting
Snatch Balance with 3 sec tempo into hole plus 2 sec hold
4 sets x 2 reps @ 40 kg
Deficit no hook Pause (above knee) Power Snatch with 2 sec hold in hold
6 sets x 1 rep @ 60 kg
Bracing
Side Bridge Kicks
3 sets x 10 reps each side
Half Kneeling Plate Chops
3 sets x 8 reps each side
Kettlebell Front Rack Elevated Step Back Lunge
3 sets x 8 reps each leg @ 26#
Judo
Practiced openings
Sparred 30 sec, 10 rounds
Threw instructor twice and held ground position
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