10/01/19

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Upcoming Events:

((Click HERE to Access the RA Events Page for Details))

September 30-November 11: Cut The Junk Nutrition Challenge

Saturday, October 19: Battle of the Coaches

Saturday, November 9: Wade’s Workout for Wade’s Army

Saturday, December 14: MisFit Toys Throwdown

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Warm Up:

Snatch Warm Up

Dynamic Pull:

Hang Power Snatch: 5 X 3, One Set Every 3 Minutes, Ascending Weights

Bootcamp:

EMOM 10:

3 Push Up on DB's, 3 DB Power Clean, 3 DB Thrusters

Conditioning:

21-15-9:

DB Power Snatches

Burpee Box Jump Overs

Auxiliary Work:

Rack Pulls: 1 X 10 Bar starts under knee cap. Work up to a weight that you can pull for 4-5 reps. Then pull 1 rep, rest 10 sec, 10X