“Twinkle Toes”
4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Squat Snatches 165/115#

Alpha

Snatch
On the Minute x 4 (0:00 - 4:00):

3-Position Power Snatch
Set #1 - 60% of estimated 1RM Snatch
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
…Rest 1:00…
On the Minute x 4 (5:00 - 9:00)
3-Position Squat Snatch
Set #5 - 69%
Set #6 - 71%
Set #7 - 73%
Set #8 - 75%
…Rest 1:00…
On the Minute x 10 (10:00 - 20:00):
1 Snatch Pull
1 Low-Hang Squat Snatch
Start at 75%, and steadily build from there to a heavy, but not max effort, for the day.

Back Squat Waves
Set #1 - 4 Reps @ 72%
Set #2 - 2 Reps @ 78%
Set #3 - 4 Reps @ 72%
Set #4 - 2 Reps @ 82%
Set #5 - 4 Reps @ 72%
Set #6 - 2 Reps @ 86%

Transitioning to a new rep scheme for the next two weeks. 4 and 2. Next week, we'll be repeating this scheme, improving on the numbers. Rest 2:00 between sets.

Back Rack Lunges
2 Sets of 14 @ 40%

Percentage based off current/estimated 1RM Back Squat. Each of set is 7 reps per leg, for the total of 14. Click "Workout Prep Notes" for additional details.

Body Armor
3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.

*On the 200m Double Dumbbell Carry:
First 50 meters - One DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters - Hang position (farmers carry).
Fourth 50 meters - Both in front rack position.

Athlete's choice on all loadings.
Not for score, but for quality movement.