WOD
[A] 21-15-9 reps for time of:
85kg (57kg) front squats
6kg (4kg) med-ball GHD sit-ups*

*If you have not done loaded GHD sit-ups before, perform this as AbMat sit-up with 9kg (6kg) Medicine Ball throw to wall

[COMPETITION TRAINING]
[B] Every minute, on the minute for 10 minutes:
Power Snatch x 1

[C] 3 rounds for time:
10 Dumbbell Squat Snatch, 20kg (15kg)
10m Handstand Walk

Scale appropriately

Photo Credit: Jay Clark

Photo Credit: Jay Clark