Warmup (I used that term loosely and you will see why)

• 2mins Double Under practice

3rds of for each arm:

• 10 KB dead lifts
• 10 KB Sumo Cleans (not right term, but it is like a sumo deadlift high pull with 1 arm)
• 10 KB Russian arm swings
• 10 KB Cleans

2rds of:

• KB full overhead arm extensions walk 1/2 length of gym then do walking lunges 2nd half of gym. Down and back.

2rds of:

• 10 KB Goblet Squats
• 5 KB OHS (right and left arm)

NOW TIME FOR THE WOD……………..

WOD: 21-15-9

• Right arm KB Snatches
• Left arm KB Snatches
• KB Goblet Squats
• 35# KB
• Time: 14:40

I was so done after the warmup my time was prob 3-4mins slower than it should have been