Level 1

amrap 20

500m row

10 snatch

15 sit ups

Level 2

amrap 20

500m row

10 snatch 65/53

15 sit ups

Level 3

amrap 20

500m row

10 snatch 75/65

15 sit ups

Level 4 Rx

amrap 20

500m row

10 snatch 95/75

15 sit ups

Motivation

we’re testing one rep maxes this week, get in here as much a possible!

Paleo Shepards pie

This recipe is based off of Paleo Comfort Food’s Farmer’s Pie, The mashed sweet potato recipe is from Food Lover’s Kitchen. 
Ingredients
  • 2 lbs ground beef (preferably grass-fed)
  • 4 cloves garlic, minced
  • 1 medium yellow onion, chopped
  • 2 carrots, chopped
  • 1 container (~8oz) of mushrooms, sliced
  • 1 bag of frozen peas, thawed (~16oz)
  • 1 can tomato paste (~ 6oz)
  • 2 tbsp balsamic vinegar
  • 1 Tbsp fresh rosemary, chopped
  • 2 tsp fresh thyme
  • 4 to 6 medium sweet potatoes
  • ½ cup coconut milk
  • 1 Tbsp butter plus more for the pan
  • sea salt and pepper
  • butter
Instructions
  1. Preheat your oven to 350 F.
  2. In a large skillet, brown the meat with the cloves of garlic in butter.
  3. Once the meat is browned, remove it from the pan, and cook the onions, carrots and mushrooms until carrots are soft and onions are translucent.
  4. Add the meat back to the pan, add the tomato paste, balsamic vinegar, rosemary, thyme and salt.
  5. Cook until all of the excess liquid has cooked off.
  6. Stir in the peas.
  7. Pour the meat mixture into a large baking dish– 9X13″ works well.
  8. Bake your sweet potatoes: place the sweet potatoes on a foiled lined baking sheet and bake until soft– about 40 minutes depending on the size of your sweet potatoes. (You could also do this step while you are cooking the meat on the stove top).
  9. Allow the potatoes to cool for a few minutes, then peel and place into a medium-sized bowl with coconut milk, butter, sea salt and pepper.
  10. Mash the sweet potatoes into a paste, and spread on top of your meat mixture.
  11. Bake the shepherd’s pie for 15 to 20 minutes, or until the sides are bubbling and the center is hot.
Strength

Back Squat 1 RM or Power Clean 1 RM

Strategy

Get more Awesome:  box stretches