A – Snatch EMOM 4 x 2 (70-85%)
B – Snatch Every Other Minute 4 x 1 (90 – 100%+)
C – Deadlift 1 x 3 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x AMRAP (85%)
Rest Day or Make-Ups
Complete 1 round every 3 minutes for 15 minutes of:
5 Front Squats (185/135 or 60% of Back Squat)
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This time last year… Jonny wrote on Game Day.
Roasted Butternut Squash & Carrot Soup
1 medium butternut squash
½ pound carrots, washed and peeled
1 medium onion, diced
2 cloves garlic, minced
1 tablespoon curry powder
1 teaspoon cumin
1 teaspoon dried thyme
4 cups chicken or vegetable stock (low-sodium)
14 ounce can of coconut milk
Salt & pepper
Olive or coconut oil
Preheat oven to 425F. Cut the butternut squash in half lengthwise and remove the seeds. Place the squash on a baking sheet, cut sides down. Place the carrots on the pan with the squash and roast until soft. The carrots will cook faster than the squash, so remove once they are soft and continue cooking the squash. Once the squash is soft, remove from the oven and scoop the flesh into a bowl. Dice the roasted carrots.
Heat a couple tablespoons of oil in a large pan over medium heat. Add the diced onions and carrots and cook until the onions are softened. Add the garlic and cook until fragrant. To the vegetables, add the curry powder, cumin and thyme and stir to combine. Add the roasted squash to the vegetable mixture and then pour in the 4 cups of stock. Stir to combine and bring to a gentle simmer. Allow the mixture to simmer until the vegetables are completely soft (approximately 20 minutes). Remove the soup from the heat and puree with an immersion blender (or transfer in batches to a blender and puree) until smooth. Return the pan to the heat and add the coconut milk, stirring to combine completely. Taste the soup and add salt and pepper to your liking. Enjoy!