On your heavy days try to do the full movements. Then use the light and medium sessions to do partial movements such as power/hang movements and accessory exercises.
The classical lift that you do on each training day is to alternate. So if day 1 you do Snatch, day 2 you will do clean and jerk.
The lift that you do on the first day of this protocol should be the lift that you need to work on most.
Currently I want to improve my clean and jerks so:
- Monday – heavy clean and jerk
- Tuesday - power snatch
- Wednesday - rest
- Thursday - power clean
- Friday - rest
- Saturday - heavy snatch
- Sunday - rest
The load of your squats and pulls will also be dictated by the above protocol.