My program is 3 heavy/moderate full body days Monday-Wednesday-Friday and 3 light full body days (greasing the groove/active recovery) Tuesday-Thursday-Saturday.
I have very few exercises in my program… here they are:
Squat cleans (from the floor)
Squat Snatch (from the floor)
Bent barbell rows
Various abdominal exercises
I do five exercises on each of the three heavy/moderate days:
pull from the ground variant
Upper body pull variant
I change the intensity, volume and rep/set scheme throughout the week and every few weeks.
On “greasing the groove” days (Tu-Thur-Sat), I perform the following exercises:
Clean & Jerk 5x1
OL Squat 2x5
Bench Press 2x5
The OL lifts are technique only and the loading is minimal. The Squat, Bench, DL and chins are all done between 60-80% of my 1 RM.
On Tue & Sat, I also add a KB circuit and on Saturdays I add neck, grip, calf and rotator work and sometimes go for a run or do some intervals.
Every day of the week 2x per day (upon waking up in the morning and in the evening) I go hiking with my dogs for about an hour (2 hours total per day).
I also throw in some BJJ/Sub-grappling a few days per week.