Faysal
Power clean: 5-5-3-3-3-1-1-1-1 reps
Bench Press: 5-5-3-3-1-1-1-1 Reps
Ideally, each set will be as heavy as possible, but newer athletes should start light and slowly add weight as they become comfortable.
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CrossFit Division 
Got a couple of PRs today. Old bench: 195, old clean 185 (but it’s a couple of years since I’ve tried)
Bench Press (Barbell)
Set 1: 127 lbs x 5
Set 2: 147 lbs x 5
Set 3: 167 lbs x 3
Set 4: 167 lbs x 3
Set 5: 167 lbs x 3
Set 6: 177 lbs x 1
Set 7: 187 lbs x 1
Set 8: 192 lbs x 1
Set 9: 197 lbs x 1
Clean
Set 1: 135 lbs x 5
Set 2: 155 lbs x 5
Set 3: 165 lbs x 3
Set 4: 175 lbs x 3
Set 5: 180 lbs x 3
Set 6: 185 lbs x 1
Set 7: 190 lbs x 1
Set 8: 195 lbs x 1
Set 9: 200 lbs x 1