6:00am – BJJ
20 minutes drilling half guard passes to submissions (wrist lock/straight armbar)
30 minutes “first blood” submissions no-gi w/ four people
10:00am – Awaken Day 7
Segmented Clean Deadlift 4,4,3,3,2 (3131 – 155/175/195/215/235)
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Deadlift From Blocks – Above Knee 3,3,3,3 (475lb)
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10 unbroken hang power clean (95/105/110/115/125)
rest 15s
30s hollow rock
rest 15s
8 seated box jumps (30/32/34/36/38)
rest 15s
300m row (2:05/2:00/1:55/1:50/1:45)
rest 90s
5 rounds
approx 24 mins
12:00pm – BJJ
20 minutes drilling scarf control to chokes
5×5 minute round gi
6:40pm – Fight for Fifteen
5×3 minute rounds sparring – kickboxing
Aaron Jannetti 