WOD Fri Dec 18

Work

On the 0:00 until 15:00 (15 Minute AMRAP):

“Hot & Bothered”

40 Single Arm Dumbbell Hang Clean & Jerks (alternate every 5 per side) @ 50/35
30 Box Jumps @ 24/20
20 Kipping HSPU / Push-ups
10 Deadlifts @ 275/185

On the 20:00 until 26:00 (6 Minute EMOM):

2-2-2-1-1-1 Deadlifts
Starting at 70%, continue building to a heavy single for the day

Home Gym

15 Minute AMRAP:

20 Single Arm Dumbbell Hang Clean & Jerks (alternate every 5 per side)
15 Jumping Air Squats
10 Push-ups
5 Moderate Weight Deadlifts / Single Leg RDLs