Here’s a WL structure and program that I worked with… auto-regulate according to your daily condition. Pre-hab before starting the session and try to finish your workout withing 1.5hr – 2hr, anything more is a waste of time.
Monday
Snatch – 6 x 3 -5 @80%
Box Snatch Panda Pull -6 x 3-5@100%
Snatch Drive Pull – 1×1@100%, 6 x 3-5@80%
Tuesday
Jerk from blocks – 1×1@100%, 6 x 3-5@80%
Front Squats – 6 x 3-5@80%
Box Half Front Squat – 6 x 3-5@100%
Wednesday
Clean and Jerk – 6×3@80% (1 clean + 1 jerk x3)
Box Clean Panda Pull – 6 x 3-5@100%
Clean Drive Pull – 1×1@100%, 6 x 3-5@80%
Thursday
Rest
Friday
Snatch balance – 6 x 3-5@80%
Back Squat – 6 x 3-5@80%
Saturday
Power Clean + Push Press – 6 x 3@80%
Hang Snatch – 6 x 3-5@80%
Box Snatch Panda Pull – 6 x 3-5@80%
Snatch Drive Pull – 6 x 3-5@80%
Recommended Resources:
Catalyst athletic Guide To Weightlifting
Weightlifting Movement Assessment and Optimization
My Old Lifting videos: