friday 4/17/15... 1.wallball ladder 2.snatch complex 3. jerk 3rm

1.  AMRAP 10:

up ladder of 5-10-15-20-25-30…

Wall Balls 30/20 – as high as possible.

5 Hang Power Clean, 165/115 between every set of wall balls.

2.  Snatch Complex

work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

3.  Jerk

work up to a 3 rep max jerk - must be cleaned from the ground, no racks.

Sausage and Cauliflower Casserole

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Ingredients

1. 1 head of cauliflower, cut into florets
2. 1 tbsp extra virgin olive oil
3. 8 oz. Italian sausage, casings removed
4. 1 medium yellow onion, diced
5. 5 cloves garlic, minced
6. 4 sprigs thyme
7. 1 28-oz. can whole peeled tomatoes
8. 1/2 cup almond flour
9. 2 tbsp fresh parsley, chopped
10. Salt and pepper, to taste

Instructions

1. Bring a pot of water to boil. Add the cauliflower florets to the pot and boil for 3 minutes. Drain and rinse the florets with cold water. Set aside.
2. Preheat the oven to 350 degrees F. Heat the olive oil in a large skillet over medium-high heat. Add the sausage and cook for 8-10 minutes until browned, using a spoon to break into small pieces. Stir in the onion, garlic, and thyme. Sauté for 5-7 minutes, stirring regularly. Add the tomatoes and juices to the pan and cook for 5 minutes more. Add salt and pepper to taste.
3. Remove the skillet from heat and carefully stir in the cauliflower. Transfer the mixture to a 9x13-inch baking dish. Sprinkle with almond flour. Bake for 20 minutes, and then turn the oven to broil and cook an additional 3-5 minutes. Garnish with parsley to serve.

Notes

1. Servings: 4-6
2. Difficulty: Medium

By Rebecca Bohl (PaleoGrubs.com)