With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Warm Up:
2 Rounds
8 Barbell Thrusters
8 Burpee Pull Ups
Mobility:
Banded Distraction Samson Stretch 2 min/leg
Metcon:
“Daniel”
50 Pull-ups (scale accordingly, including dropping reps to 30)
400 M Run (Row 500, or Bike .8 Miles)
21 Thrusters 95/65
800 M Run (Row 1000, or Bike 1.5 Miles)
21 Thrusters 95/65
400 M Run
50 Pull-ups
Elite Competition Class
1. Power Snatch + OHS
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2
2. Snatch Pull
85%/5
(90%/5)3
3. Back Squat
60%/5
65%/5
70%/5; (75%/5)3
4. Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row
5. Stamina Conditioning
EMOMx5:
4 Muscle-ups
