7.22 – Hot Sauce

7.22 – Hot Sauce
7.22 – Hot Sauce

Muscle Group:

Categories:

Equipment:

Strength:

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.

Week #1 – 60%

Week #2 – 63%

Week #3 – 66%

Week #4 – 69%

WOD:

“Hot Sauce” Part #1

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Front Squats

Barbell – 75/55 lb

Rest 3:00

“Hot Sauce” Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Front Squats

Barbell – 95/65 lb

Rest 3:00

“Hot Sauce” Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Front Squats

Barbell – 115/85 lb

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