BASICO 1

Workout

Clean and Jerk

Equipment: Barbell, Full Gym

Clean and Jerk

4 (3x12-1xDROP) Sets

Drop 7-7-7 (8.5KG) Reps

2:00 Rest

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

4 (3x10 - 1 Drop) Sets

Drop 10-8-fallo (8.5kg) Reps

2:00 Rest

One Arm Kettlebell Swing

Equipment: Full Gym, Kettlebell

One Arm Kettlebell Swing

4 (3kg) Sets

15 reps Reps

1:30 Rest

Kneeling Push-up

Equipment: Full Gym, NO EQUIPMENT

Kneeling Push-up

4 Sets

8 Reps

1:00 Rest

Jack Burpees

Equipment: Full Gym, NO EQUIPMENT

Jack Burpees

3 Sets

12 Reps

2:00 Rest

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

3 Sets

20 Reps

1:30 Rest

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