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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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