The Muscle, Power, and Squat Snatch!

‎"It always seems impossible until its done." 

-Nelson Mandela

Barbell starts on the ground for all the lifts today.  The Power and Squat Snatches are "touch and go" at the bottom!

Muscle Snatch - Use a very strong pull from the pockets, and DO NOT REBEND the knees when receiving the barbell.

Power Snatch - Try to hold your hook grip for as long as possible in a Power Snatch, and be very aggressive during the turnover. Receive the barbell overhead in a power stance.

Snatch ("Squat") - Try to beat the barbell down by dropping under the load into a full depth squat.  Weight should be in your heels, knees track out, and chest should be as upright as possible. 

Today's WOD:
Strength:
Muscle Snatch 1-1-1-1-1
Power Snatch 3-3-3-3-3
Snatch 5-5-5-5-5

Day 3 of the 50-day Paleo Challenge: Garlic Cauliflower Mash

Ingredients:
- 1 head cauliflower, leaves removed, stem and florets chopped into similar sized pieces
- 1 cup chicken stock or broth (more for a particularly large head of cauliflower)
- 1/4 teaspoon black pepper
- 2 cloves garlic, smashed
- 1-2 teaspoons fresh rosemary leaves


Instructions:
1. Place all ingredients in a medium sized saucepan or Dutch oven and bring to a boil.
2. Reduce heat to medium and cover, allowing to cook for 15-20 minutes or so, or until the cauliflower is very tender and easily mashed with a fork.**
**You may need to add more stock if everything dries up and your cauliflower is not yet cooked through. Keep an eye on things as it cooks to see if you need to add some more.
3. Once cauliflower is tender and cooked through, pour off any excess stock that remains and reserve.
4. Pour all contents into a food processor and mix. If the cauliflower seems too dry, add in some of the reserved stock.


Yesterday's WOD Board: