Weightlifting
Snatch
3 waves x 1 rep @ 86, 89, 92 kg
Pause Front Squat (3 sec)
4 sets x 2 reps @ 205#
RDL
3 sets x 10 reps @ 135# (straps)
GHD Sit Ups
5 sets x 10 reps
GHD Hip Extensions
5 sets x 10 reps
BJJ No Gi
Single Leg defense + counter
Rolled 5 rounds of 5 min
ROMWOD
Pertinacity
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