Monday, December 28, 2020
Video Brief: https://youtu.be/m1YWMdvJoYk

“Rome was not built in a day.” – John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome”. And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.

WARM-UP
2 Rounds
30 Seconds Each
PVC Pass Throughs
Active Samson
PVC Overhead Squats
Push-up to Down Dog
PVC Sotts Press
Wall Squats

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Snatch Complex
On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

“From the Top”
For Time [15 Minute Cap]:
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Squat Snatches (95/65)

On the Minute: 5 Toes to Bar

KILOS
43/29

HOME GYM
3 Rounds For Time:
30 Alternating Dumbbell Snatches
50 Sit-ups

Box Squats
7 Sets of 2

Set Box Just Below Parallel
Deadstop For 1 Second on Box
Percentages Based on 1RM Back Squat
Sets 1-2: 60%
Sets 3-4: 65%
Sets 5-7: 70%
Rest 1-2 Minutes Between Sets