Ayn and Kate.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Practice the clean & jerk for 30 minutes.
Competitors and CrossFitters: warm-up to 85% of your 1RM. Then, every minute on the minute for ten minutes, 1 C&J.
Novices: technique review and practice.
2. "Oliver Sacks" Every other minute on the minute for 16 minutes: Sprint 100m
Hadley: on the grass beside the big red barn.
Westside: out in the big parking lot.
If you are restricted from running but otherwise ambulatory, do 100m farmer's carries. Those who are new to PVCF and/or carrying extra weight should approach these sprints with care. GO SLOW and practice your mechanics. Don't forget to have fun!