CROSS
STRENGTH
HAMSTRINGS
E3MOM3M 12’
8/8 Single Leg Tempo (0131) Hip Thrust
12 Banded Hamstring Curl *
30'' Hamstring Bridge
RPE 5-6
WEIGHTLIFTING
CLEAN
E2MO2M 8’
1 Dip 3'' Pause Power Clean (High hang)
1 Hang 3'' Pause Power Clean 90º
1 Low Hang 3'' Pause Squat Clean
2 Front Squat 3'' Pause
al 60-65% del Power Clean
CONDITIONING
BARBELL CYCLING
EMOM 8’
a.6-12 HSPU
b.10 Power clean
al 40-43% (Max 50/35Kg)