"The Great Wall" Workout
For time:
30 Wall-balls 9/6 kg
3 Hang Power Cleans 30/20 kg
25 Bodybuilders
3 Hang Power Cleans
20 Wall-balls
2 Hang Power Cleans
15 Bodybuilders
2 Hang Power Cleans
10 Wall-balls
1 Hang Power Cleans
5 Bodybuilders
1 Hang Power Cleans
above for yellow.
orange: PC 52;5/45 kg
blue: PC 75/52,5 kg
We consider this Vp(e) - Aerobic Power on the electricity side - and this one can get away from you if you don’t play it smart. With descending reps as you go, each set gets a little ‘easier.’ Pay close attention to bracing and staying tight on all the CJs, don’t rush it. Focus on being crisp and tight. Obviously, the breathing plays a factor here, and work to get your breathing to a high, consistent pace. When you get to the CJ, take a moment to organize yourself, and get into a tight position before jumping the bar - the weight should be manageable and something you know you can do. For both Wallballs and Burpees, stay as relaxed as possible, focusing on rhythm, timing and balance.
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