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Snatch Sandwich


Snatch Sandwich

Today we start with some upper body strength work with pull-up negatives and ring pushups. As we’ve done before, negatives are a great way to build strength by working the eccentric (lengthening) contraction of a movement. Ring pushups challenge us with instability of the rings working our stabilizers as well as the main movers.

The metcon is a quick, high intensity workout designed to get you moving. Try to use a weight that you can cycle and limit transition time.


EMOM in 20min:
Odd – 4 Pull-up Negatives
Even – 5 Ring Push-ups


30 Double-Unders
15 Power Snatches (75/55)
10 Ring Rows

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