A simple single progression routine would be like this:
Week 1 once a week to twice a week (first workout will be to measure your working weight).
Day 1
1) Snatch x 10 : 10 reps with the bar, increase weight until you're no longer able to do 10 reps in to the next set - that will be your working weight for a 2 x 10.
2) Front squats x 10 : same as above
3) Clean and Jerk x 10 : same as above.
Day 2
Forms day - 50-70 percent of your working weight
warmup up with 10 reps with just the bar
3 x 5,5,3 or 1 sets of 5, 1 set of 5, 1 set of 3 - 50, 60, 70 percent of your working weight.
Week 2 two days
1st day Heavy day (snatch, front squats, clean and jerk) 3-5 minutes between sets, 5-15 minutes between exercises.
Warmup 10 reps with just the bar.
50 percent of your working weight x 5
75 percent of your working weight x 5, another set x 3.
90 percent of your working weight 5 singles.
70 percent of your working weight 2-3 sets of exercise as much as reps before failure.
Day 2 Light day
warmup up with 10 reps with just the bar
3 x 5,5,3 or 1 sets of 5, 1 set of 5, 1 set of 3 - 50, 60, 70 percent of your working weight.
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You progress by completing the 5 heavy singles. If you're unable to do 5, stick to weight next time.
The light day helps you recover quickly.
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Another way to go about it, assuming you've figured out your working weight, is to do periodization.
warmup as above stated
week 1 -2 x 10 of those three mentioned 3 x a week. Increase weight
week 2 - 2x 8
Monday (increase weight on snatch), front squats, clean jerk - same
Wednesday (10 rm snatch), (increase front squats), clean - same
Friday (10 rm snatch), (10rm front squats), (increase clean and jerk)
Ex. 100+2.5 snatch, 140, 120.
100, 140+2.5, 120
100, 140, 122.5
The reason is that you'll get to focus on one lift per day and won't tire out easily.
week 3 - 2x 6
week 4 - 2x 4
week 5 - 2x 2
week 6 - 2x 1 (rarely needed, unless you're competing, or your ego lifting)
repeat week 1 - see if your 2 x 10 increased
