Tuesday, 20251125

Pete Shaw
Nov 24
1 min read

BODY

Neurological Skills

Hang power snatch technique

Metabolic Conditioning

10 min AMRAP

10 Box step-ups

10 Hang dumbbell snatches

Use a PVC or light barbell to work through the snatch technique. Add a bit of weight if technique is good.

Challenge your box step up height and go lower to scale (stack plates).

Choose a dumbbell load that is light enough to do 10 reps in a row. You can alternate arms or do 5 on the left + 5 on the right.

BELLY

Meatball Parm Bake

Gourmet version in video

Scaled version written below

Italian-style meatballs baked in a sugar-free marinara and finished with bubbling cheese.

Ultra-Simplified Oven Meatballs

Ingredients

½ lb ground beef
½ egg, beaten
1 Tbsp almond flour
½ tsp garlic powder
½ tsp oregano
¼ tsp salt
⅛ tsp pepper
½ cup sugar-free marinara
¼ cup shredded mozzarella
1 Tbsp grated Parmesan

Macronutrient Estimate (for 2 servings)

Protein: ~24g
Fat: ~19g
Carbs: ~3g

Preparation

Preheat oven to 375°F. Use small baking dish.
Mix beef, egg, flour, garlic powder, oregano, salt, pepper. Form 6 small meatballs.
Place in dish; cover with marinara, top with cheeses.
Bake 20-25 min until cooked.
Serve.

Notes

Hands-off: No searing, one dish. Prep: 5 min.
Simplified: Skipped parsley, onion powder, butter, oil, basil, sides.

COMMUNITY

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Scroll down to see Simonne, John, and Julie!