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Tuesday, December 6

[one_half]
RXD
Part 1
5 Rounds
1 Push Press
2 Push Jerk
3 Split Jerk

Part 2
Split Jerk
1-1-1-1-1
[/one_half]

[one_half_last]
FIT
Part 1
5 Rounds
1 Push Press
2 Push Jerk
3 Split Jerk

Part 2
Split Jerk
3-3-3-3-3
[/one_half_last]


Time to focus in on the Overhead movements today. We have broken it up into two parts. Think about Part 1 as prepping you for Part 2, but also being used to get more volume under your belt with these movements.

Scoring

Score each round of Complex load and each set of Split Jerk load.

WOD Goal

We want you to go as heavy as your technique will allow in Part 1. You have 5 sets to get there. So, rather than doing every round really heavy, focus on performing the movements with precision and speed under the load. The limiting factor for the Complex will most likely be the Push Press. Which is why there is only 1 rep. The fatigue will build as the ability to drop under the Bar does. Be aware of this and practice with the lighter loads so that it isn’t surprising when it gets heavier.

Approach Part 2 with a similar mentality. Use the 5 sets to work up to a heavy 1 rep. That doesn’t mean that the 4 sets before it should be light. You should already be at a decent weight with the Complex and then just keep adding on to this. You will be a little fatigued so you may not achieve your true 1 rep Max today. That is okay!

Beyond RXD

On the minute for 20 minutes:
Even: 15/12 cal Assault bike
Odd: 15 Pull ups

NOTE: Goal is to complete the work without timing out on any given minute. Consider doing chest to bar pull ups if you anticipate being able to finish all 20 minutes.

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