Wave #1:
3 Back Squats @ 75%
2 Back Squats @ 78%
1 Back Squat @ 81%
Wave #2:
3 Back Squats @ 78%
2 Back Squats @ 81%
1 Back Squat @ 84%
Wave #3:
3 Back Squats @ 81%
2 Back Squats @ 84%
1 Back Squat @ 87%

3 Rounds (9:00 total) Assault Bike:
1:30 Light
1:00 Moderate
:30s Fast
1:30 "Light" efforts - Truly a recovery pace. Fixed for all three rounds.
1:00 "Moderate" efforts - Pushing more now, but sustainable. Fixed for all three.
:30s "Fast" efforts - Hard effort. Aim to become faster each round, finishing with a sprint. 

Alpha

Snatch Warmup
Empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses (behind the neck)
5 Overhead Squats
Add a very light load, followed by:
5 Muscle Snatches
4 Overhead Squats
3 Pausing Snatch Balances (2s pause in catch)

Snatch Balance
2 Sets of 3 @ 50%
1 Set of 3 @ 55%
1 Set of 3 @ 60%
1 Set of 3 @ 65%

All percentages are based off of our estimated 1RM Squat Snatch. All repetitions are taken from the rack.

Rest as needed between sets, but aim to keep it to 90s or less. The loadings here are intended to be light, and fast. The purpose behind the snatch balance is to speed our descent into the bottom of the catch position.Instead of pressing the bar further upward, it is our aim to drive ourselves downward.

On the Minute x 12
Minutes 1+2+3:
Snatch Pull
Hang Squat Snatch
Squat Snatch
*60% for all three complexes.

Minute 4 - Rest
Minute 5 - 1 Squat Snatch @ 65%
Minute 6 - 1 Squat Snatch @ 68%
Minute 7 - 1 Squat Snatch @ 71%
Minute 8 - Rest
Minute 9 - 1 Squat Snatch @ 68%
Minute 10 - 1 Squat Snatch @ 71%
Minute 11 - 1 Squat Snatch @ 74%
Minute 12 - Rest

Off the clock, three singles, resting as needed between:
Rep #1 - 77-80%
Rep #2 - 80-83%
Rep #3 - 83-86%

In the coming weeks, we will be building - let's leave something in the tank here. Technique first

Snatch Pull
3 Sets of 2 @ 85%
3 Sets of 1 @ 95%
Percentages based off 1RM Squat Snatch.

WOD II
@0:00
“Amanda”
9-7-5:
Ring Muscle-Ups
Squat Snatch (135/95)

@10:00
50 Double-Unders
50' Handstand Walk
... 5 Squat Snatches (185/135)
50 Double-Unders
50' Handstand Walk
... 3 Squat Snatches (185/135)
50 Double-Unders
50' Handstand Walk
...1 Squat Snatches (185/135)