Grip + Core 

3 rounds of 

• 20 Plate sit ups 15/10kg
• 30 Steering wheel turns with plate (stand up)
• 30 russian twist with plate
• 30 sec Hollow position

rest 1 min

Skill : Squat Snatch

AMRAP12MIN

Ladder of 2 Squat snatch

• 2x Squat Snatch 50/25
• 10x Shuttle Run 

Basics : Overhead squats or Overhead Lungees