Speed is not the Fix

Don’t get me wrong, there is a reason the philosophy of “Speed Kills” dominates the core of many lifting coaches thought process. It’s the easiest way to get some one to add a little weight to the bar, just tell them “move faster” or “pull faster”.

This extra speed works for awhile, anyway. A little more weight on the bar is always a nice ego boost. However, speed added to flawed technique will only make for a faster missed lift once the weight gets truly heavy. When your learning the lifts, speed is down your list of priorities.

First on this list, as many of you can guess who have listened to me babel for any length of time, is positioning. You have to have the ability and mobility to hit good positions throughout the pull.

When you can hit these positions you can start working on smooth transitions between them with lots and lots of drilling. You must “groove in” the technique, making the new motor pattern precise and repeatable as a matter of habit, hitting light lifts without thought. This will take more time than you’d like. Maybe a lot more. But it will be worth the patience and commitment to the process.
In time, the rhythm of the lift will come. The bar will accelerate continuously from floor to full extension and you’ll move under the bar in the right timing, pulling down while the bar is still going up. With hundreds to thousands of repetitions, you’ll have forgotten how to do the lift wrong. (It’s worth noting that hitting the positions properly and getting the rhythm of the lift down will make you faster without intending to go faster, especially moving under the bar)
NOW you can add more speed!
End rant.
Strength: 16 Min EMOM
Even: 1 Snatch
*Start at 70% and add a little weight if the reps are sucessful.
Odd: 5-7 Tempo Ring Dips, or Tempo Push-Ups
*2-2-X-2 Tempo (2 sec down, 2 sec hold bottom, explode up, 2 sec hold top) 
Conditioning: With a continuously running clock:
0:00:  20 Dumbbell Thrusters
2:00:  30 Kettlebell Swings
4:00:  40 AbMat Sit-Ups
6:00:  20 Dumbbell Thrusters
8:00:   30 Kettlebell Swings
10:00: 40 AbMat Sit-Ups
12:00:  20 Dumbbell Thrusters
14:00:  30 Kettlebell Swings
Go as heavy as you think you can perform the reps unbroken. The thrusters and swings should be a struggle by the end of the sets.