Metcon:

Today we honor Tate Myre with a Hero workout. Tate was 16, played Varsity Football as a Freshman and had started to take recruiting visits to Colleges. He rushed the shooter, sacrificing his life to save his fellow students, suffering multiple gunshot wounds, and succumbed to his injuries on his way to the hospital.

 

Power Cleans should be heavy singles. KB weight should be moderate, capable of doing at least the first round unbroken. Technique in the Power Cleans is crucial today with a high number of reps at a heavier weight. Focus on sequencing the first part of the pull, so the shoulders and hips raise together. Speed gradually increases until we hit the fastest point at the hip, and keep pulling with the arms all the way until the receiving position. this workout should take between 20-30 minutes.

“TATE MYRE” 

4 Rounds:
16 Box Jumps (24/20)
11 Power Cleans (185/125)
30 KBS (53/35)
21 Burpees