SpealBot

Warm-up:

Row 500m 
20 Squat Therapy w/pvc
Group Syncro Bar Work: Snatch 

  1. Snatch Balance x5 
  2. Position 1x5 (squat)
  3. Position 2x5 (squat)
  4. Position 3x5 (squat)
  5. On 5th rep of position 3, hold bottom squat position for :30 seconds. 

Mobility:

Mobility Minutes 

Announcements:

Speed up your progess with some personal training! Talk to your coach or visit the website for more info! 

Lift of the Day:

Snatch 5x1@ 85% of 1RM 

Five singles. Perfect lifts. No fails. 
12 Minutes. 

Skills & Technique: (Click below for links to more info)

Hang Power Snatch 
Toes to Bar
Pose Running 

Wod:

SpealBot 

12 Toes to Bar 
21 Hang Power Snatch 75/55lbs
Run 400m 

3 Rounds for time.
Time Limit: 16 Minutes 

Coach's Note:

Another little bit of heavy lifting with some snatches to start the day. Focus during the warm-up and the syncro bar work. Stay in position and increase speed as you can maintain position. I want 5 singles at 85% of your snatch 1RM. I don't want any fails either so take your time and make sure you're setting up for the best lift you can. If your failing lifts, drop the weight by a small amount to obtain good lifts. If you do not have a 1RM, just work up to a challenging single weight and give 5 reps at that weight. Again, form and position over everything. Finally you have a nice little burner brought to you by Chris Spealler. I'm sure everyone will love it! This is a sprint. Put your running improvements to the test and go hard on the runs. Don't try to pace this one. Go hard and minimize breaks as much as possible. Remember, slow down if you get sloppy with the snatches. Just because they are light doesn't mean form doesn't matter. Practice light weights with shitty form and you can be sure you're heavier attempts will be the same way!

Coach Jon