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Components

Team ZEUS

Weighted Pull-ups

Pull-ups

Snatch Pull

Isabel

Settings

Workout

13July2017

Kathryn Bielecki

Warm-up

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Strength & Skill

Alternating EMOM 14
ODD: Snatch Pulls
EVEN: Weighted Pull-Ups/Unweighted Pull-Ups (Max Reps)
**Scaleable options**
Bands: try to use as little as possible, not trying to go for a joyride on the bands.
Inverted Ring Rows: based on where you're at on the progression dictates the angle your body will pull from.
SCALED SHOULD STILL BE DIFFICULT, JUST AT BASED ON YOUR JOURNEY! Be proud of the struggle & hard work you're doing!

EVEN: Weighted Pull-ups (7 sets of 3-5 reps (weighted))

The Strict Pull-up

EVEN: Pull-ups (7 sets of Max reps (unweighted))

Pull-ups

ODD: Snatch Pull (7 sets of 4 reps)

Snatch Pull

Stay close & controlled.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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