Complexes & On-The-Minutes [8 weeks]
The first part of this program has complexes everyday and works on pulling strength.
The last part of the program includes on-the-minute Snatches and C&Js, heavy singles and leads up to maxing on the last day.
4-Week Back Squat Cycle [4 weeks]
5 or 3 days/week
This program is a very effective program that focuses on building your Back Squat strength. It also will provide you with plenty of volume in the Snatch and C&J. It is a 5-day/week program but if you only have 3 days to train, make sure you're getting in all of the 3 days of Back Squatting to get the full benefit of the program.
Fix Your Jerk [6 weeks]
This is a 5-days/week program with a lot of overhead work that will help strengthen your Jerk and shoulder stability. There is quite a bit of volume in the first half of the program with complexes. Lots of Jerk drills and Snatch/Clean complexes. The last week you will test your Jerk and then work to a max Snatch and Clean & Jerk on the last day.