Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.
Primer: Theraband Protocol
3 Rounds: 200M Jog | Barbell Warm up | 10 Deadbugs
Strength / Technique: Power Clean and Jerk – Build to a heavy set of 3 Touch and Go (10 Minutes)
Luke: For Time:
400M Run
15 Clean and Jerks @ 155/105
400M Run
30 T2B
400M Run
45 Wallball @ 20/14
400M Run
45 KB Swings @ 53/35
400M Run
30 Ring Dips
400M Run
15 Clean and Jerks @ 155/105
400M Run
Performance: Clean and Jerk @ 135/95
Fitness: Clean and Jerk @ 115/75 | Knee’s to Elbows | Wallball @ 20/14 | KBS @ 44/26 | Ring Dips with Band
Fitness Light: Clean and Jerk @ 95/65 | 200M Run | Knee’s to Chest | Wallball @ 20/14 | KB @ 35/18 | Push Ups