Jamar
Part 1. Snatch 5×1
Snatch: Perform 5 singles within 90-95% of 1RM Snatch
* Rest 60-90 seconds between sets *
Part 2. Clean & Jerk 5×1
Perform 5 singles within 90-95% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Part 3. Front Squat 1×3
Heavy 3 Rep Front Squat
* Rest as needed between sets
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CrossFit Division 
Snatch: #115
C&J: #155
Front squat: 3x #185
Power Snatch
Set 1: 107 lbs x 1
Set 2: 107 lbs x 1
Set 3: 117 lbs x 1
Set 4: 122 lbs x 1
Set 5: 122 lbs x 1
Clean and Jerk
Set 1: 162 lbs x 1
Set 2: 162 lbs x 1
Set 3: 167 lbs x 1
Set 4: 167 lbs x 1
Set 5: 172 lbs x 1
Front Squat
Set 1: 207 lbs x 3