Just minimize the assistance work, and do as much needed, not as much as you can, to keep improving. There is really no exacts, since everyone is different, but youve been training for a good while, so your recovery should be pretty good. I would do something like
a. explosive/dynamic/ neural wake up - 4 sets x 3-5 (hang snatch, power clean, jump squat, etc.)
b. main lift (squat/dead/pause squat/pin squat/front squat) 4-5 sets x 3-6 , can be ramped, can be straight sets, depending on how you feel that day.
c. p-chain/hamstring balance (rdl, ghr, reverse hyper, gm) 3 x 5-8
d. lower leg/calf (standing/seated calf raise) 2 x 15-20
** on days that you feel good and recovered, do a little more volume (the higher end of the set/rep scheme and use straight sets instead of ramped on the main exercise). On days you dont feel recovered and/or beat up, use the workout as more of a cns wake up and activation day, and ramp the sets on everything.
For example the 4 sets of snatches with a top weight of 185 would go something like , 135 x 5, 155x 4, 165 x 3, 175 x 3, 185 x 3. On a day you feel well and rested, it would look something like, 135 x 1, 160 x 1, 185 x 5, 185 x5, 185 x 5, 185 x 5. Do the same with the squat/deads, and other exercises. This will involve a degree of auto regulation so that you dont burn yourself out, and on days your body holds you back you account for it, as well as taking advantage of the days you are able to progress. Try to consistently add weight to the bar when you can.
