Embrace the Pace

Strength:
Every Minute for 12 min
1 Hang Squat Snatch
(50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 97.5, 102.5%)

Accessory:
3 Sets:
20 Banded Hip Bridges off Bench
20 Dumbbell Lunges

Conditioning:
5 Rounds
Hold Max Effort Row for As Long As Possible
Rest 2 min
*Row as hard and as fast as you can. Once you establish your fastest pace, hold it for as long as possible. Once you fall off by two or more seconds, stop. These will be short 15-20 second intervals.