WOD
[A] In front of a clock set for 12 minutes:
1 minute of 52kg (35kg) Power Snatches
1 minutes of Sit-ups
2 minutes of 52kg (35kg) Power Snatches
2 minutes of Sit-ups
3 minutes of 52kg (35kg) Power Snatches
3 minutes of Sit-ups 

Advanced athletes can opt for GHD Sit-ups if you have been doing them regularly. 

[COMPETITION TRAINING]
[B] Front Squat
3-3-3

[C] For time:
Sled Pull, 400m 

Load your bodyweight onto the sled. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift