Tuesday “Brick” 7/5/16

VOD:

Then I saw “a new heaven and a new earth,” for the first heaven and the first earth had passed away, and there was no longer any sea.  I saw the Holy City, the new Jerusalem, coming down out of heaven from God, prepared as a bride beautifully dressed for her husband.  Revelation 21: 1-2

Tuesday

Strength

Rx/Comp:

7 x 4 OHS, start at 70% of 1RM

build to a heavy 4RM, rest to recover between sets

Machine/Mobility: 

Sets of 7 OHS w/empty bar

Tempo Rx: 3,3,1,1

Rest 60-90sec btw sets

**Build in weight only to maintain perfect form

WOD

Back 2 Back:

Row 12min at high tempo (2k Pace) 

Run 2 miles at high tempo

Additional Work

20 singles of Power Clean.  All at 80% + of your 1RM.  

The idea here is to do heavy singles and work on your speed and position.  

No time limit.