Thunder Punch Warm Up 1

5:00 Bike (Highly Encouraged, not required) PRIMERS Front Foot Heel Elevated Split Squat (knee forward and long split) *wedge x 20 e/s KB Single Leg RDL x 20 e/s Adductor Glides x 20 e/s Calf Stretch x :45 e/s PVC Single Arm Cat/Cow x 1:00 e/s Half Kneeling Book Opener x 20 e/s Ring Chest Stretch x 1:00 Paramount Power C&J Prep 1 Every 1:30 x 3 Rounds Clean Grip RDL x 3 Clean Turnovers x 3 High Hang P.C. x 3 Hang P.C. x 3 Press x 3

Power Clean + 2 Power Jerks

4 x 1

Pause Front Squat

3, 3, 3, 3, 5 @ _ , _ , _ , MAX, _ kg

Vertical Jump

5 x 5

Deficit Clean Pulls

3 x 3 @ 90 %

Barbell RDL

3 x 8

Bulgarian Split Squats

3 x 6

Plate Pinch Grip Hold

3 x 0:20

Echo Bike

5 x 0:20

Thunder Punch Recovery 1

Pancake Stretch x 1:00 Banded SL Hamstring x 1:00 e/s Deep Lunge & Stretch x 1:00 e/s Couch Stretch x 1:00 e/s Prayer Stretch x 1:00

Thunder Punch Warm Up 2

5 Minute Bike PRIMERS Front Heel Elevated Split Squat (knee forward and long split) *wedge x 20 e/s KB Single Leg RDL x 20 e/s Adductor Glides x 20 e/s Calf Stretch x :45 e/s PVC Single Arm Cat/Cow x 1:00 e/s Half Kneeling Book Opener x 20 e/s Ring Chest Stretch x 1:00 Paramount Power Snatch Prep 1 Every 1:30 x 3 3 Low Hang Snatch Pulls 3 Position Power Snatch

Power Snatch + OHS

5 x 1 @ 70 %

Snatch-Balance

4 x 2 @ 80 %

Snatch Deadlift

3 x 5

Weighted Split Squat Step Up

3 x 5

Split Squat Step Up

3 x 5

Thunder Punch Recovery 2

Pancake Side Bend 1:00 (side to side) Post Lat Stretch x 1:00 e/s Forward Seated Fold x 1:00 Spinal Twist x 1:00 e/s Elevated Pigeon x 1:00 e/s

Thunder Punch Warm Up 3

5 Minute Bike PRIMERS Front Heel Elevated Split Squat (knee forward and long split) *wedge x 20 e/s KB Single Leg RDL x 20 e/s Adductor Glides x 20 e/s Calf Stretch x :45 e/s PVC Single Arm Cat/Cow x 1:00 e/s Half Kneeling Book Opener x 20 e/s Ring Chest Stretch x 1:00 Paramount Jerk Prep 1.A Every 1:30 x 3 Press From Split x 3 Jerk From Split x 3 Jerk Balance x 3 Tall Jerk x 3

Split Jerk

6 x 2 @ 75 %

Pull-Up

4 x 8

DBL KB Front Rack Lateral Step Up

4 x 8

Weighted Dead Bug

4 x 10

DB Lateral Raises

4 x 12

3 Rounds For Time 15/12 Cal Bike 150m Farmers Carry (Heaviest Unbroken)

Thunder Punch Recovery 3

Post Lat Stretch x 1:00 e/s Thread The Needle x 1:00 e/s Childs Pose x 1:00 Single Leg Straddle x 1:00 e/s Single Leg Quad Stretch x 1:00 e/s

5 Minute Bike PRIMERS Weighted Heel Elevated Split Squat (knee forward and long split) *wedge x 20 e/s KB Single Leg RDL x 20 e/s Adductor Glides x 20 e/s Calf Stretch x :45 e/s PVC Single Arm Cat/Cow x 1:00 e/s Half Kneeling Book Opener x 20 e/s Ring Chest Stretch x 1:00 Paramount Push Press Prep 1 Every 1:30 x 3 BTN Elbow Punch x 6 Press x 6 Push Press x 6

Push Press

4 x 3

Tempo Back Squat

5 x 3

Deficit Snatch Pulls

3 x 3 @ 90 %

Wedge 1/2 Squat Holds

4 x 0:30

Weighted Plank

4 x 0:30

1-Arm DB Row

4 x 8

SkiErg

4 x 0:30

Deep Lunge x 1:00 e/s Internal Hip Stretch x :45 e/s Single Leg Quad Stretch Prayer Stretch x 1:00 e/s Pancake Stretch x 2:00

5 Minute Bike PRIMERS Weighted Heel Elevated Split Squat (knee forward and long split) *wedge x 20 e/s KB Single Leg RDL x 20 e/s Adductor Glides x 20 e/s Calf Stretch x :45 e/s PVC Single Arm Cat/Cow x 1:00 e/s Half Kneeling Book Opener x 20 e/s Ring Chest Stretch x 1:00 Paramount Snatch Prep 1A Every 1:30 x 2 5 Snatch Grip RDL’s 5 Snatch Grip Upright Rows 3 Snatch Grip Behind The Neck Press 3 Snatch Balance 3 Overhead Squats Paramount Snatch Prep 1C Every 1:30 x 2 2 High Hang Snatches 2 Hang Snatches 2 Low Hang Snatches

2 Snatch Pulls + Snatch

4 x 1

Clean + 2 Front Squats + Jerk

4 x 1

Front Squat

1, 1, 1, 1, 3 @ _ , _ , _ , MAX, _ kg

Broad Jump

5 x 4

Clean Deadlifts

3 x 5

Dip

4 x 12

Glute-Ham Raise

4 x 12

Dug's Dragon Stretch x 1:00 e/s Single Leg Quad x 1:00 e/s Pancake x 2:00 Single Leg Straddle x 1:00 e/s Spinal Twist x :45 e/s