Beyond the Whiteboard is there for a reason, LOG YOUR WORKOUTS!! It literally takes 30 seconds... MAYBE.
1a) 5 x 3 Power Clean -
** Moderate weight, focus on fast extension of knees and hips.
1b) 5 x 5 Barbell Ab Rollout -
** Take these slow, Keep a neutral spine!! Bigger plates will make this slightly easier, small plates or empty bar will increase difficulty.
3 Rounds For Time:
20 Thrusters (95/65)