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Lift: Advanced ONLY! Power Snatch (from high hip) - 20 Rounds OTM (Work up) You need more than an hour to add this to your training day.
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Lift: PP - 10 x 2 OTM - 60-70% - dynamic/speed
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WOD: 5 Rounds for time
12 Thrusters - 65/45 L1, 95/65 L2, 135/95 L3
12 Burpees
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Accessory: GHD Sit Ups - 3 x 12-15
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Extra Credit: 800 Meter Sled Pull + 1 Mile Run