Strength
Clean & Jerk 5x3 (start at 50% and add weight each round)

Work Capacity
8x Rounds
8x Hang Cleans 115#/95#
8x Pull-ups
8x Box Jumps 24"

Explosiveness
5-10-15-20-20-15-10-5
RKBS #AHAP each round :30 cap

BJJ Rolling: 10:00