The Dave Fleming outlaw barbell program
Monday
Power snatch 50%-3/60%-3/70%-2/75%-2/80%-1/80%-1/80%-1
Clean&jerk 50%3+3/60%3+3/70%2+2/75%2 +1/80%3 sets@ 1+1
Squat 50%-3/60%-3/70%-2/75%-2/80%-1/80%-1/80%-1

Wednesday
Snatch 50%-3/60%-3/70%-2/75%-2/80%-1/80%-1/80%-1
Power clean & power jerk 50%3+3/60%3+3/70%2+2/75%2 +1
Front squat 50%-3/60%-3/70%-2/75%-2
Thursday (if compete on Friday) Friday (if compete Saturday or Sunday )

Snatch 50%-3/60%-3/70%-3
Clean & jerk 50%3+3/60%3+3/70%2+2