Well you could do something like my current workout:
1.) Alternate between the snatch & clean. I usually do 2 powers followed by a full
2.) Squat- (5x5)I warm up with a light FS then move to a moderate FS, the jump to my heaviest set which is a BS. I then drop 20lb and do another set of BS. Then drop a few more and do a final FS set. All sets are on this day are for 5’s.
3A.)Hang Power Clean&Press: (5x5)first set light, second set medium, third set is the heavies then I drop weight for both the 4th and 5th sets. I do one clean and 5 presses.
4A.) Weighted Hypers
4B.) Weighted Decline Crunch
1.)OL- same rep scheme as mon.
2.)Squats - 3x3 with the heaviest set from Mon.
3A.)Hang power clean&press - 3x3 with heaviest set from Mon
4B.)Weighted Decline Crunch
1.) Same Olympic lift done on monday. For the sake of variety I do the split version on this day and only do 2’s
2.)Squat- (4x6) 1st set light FS, 2nd set medium FS, 3rd is a heavy BS & I use the same weight as use on monday except for 6 reps & the weight on set four corresponds with set 4 on Monday.
3A.) Hang Power clean&press(4x6); 1 clean & 6 presses): 1st set is light, 2nd set is medium, the weight for sets 3 & 4 correspond with sets 3 & 4 from Mon
3B.) Calf work
4B.)weighted decline crunch
Sorry if this doesn’t make sense. I just got home from work and it’s time for me to go to bed.