Buy In: Clean Progression w/unloaded barbell. Begin performing progressively heavier sets of power cleans until you are ready to begin the heavy work. Be a technician and take pride in the quality of each rep.
Power Clean: 7 heavy singles
then (copied and pasted from CrossFit.com):
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
This should happen at Main Terrain.