So. It looks like I've forgotten to update this in 2 months. Passed my SFG which was giving me a lot of anxiety. Glad that's over. Now back to experimenting. My goal for the foreseeable future is overall conditioning and fat loss while maintaining as much strength as possible.
I learned about Pavels Strength Aerobics through a search. Article here:
Strength Aerobics: “Conditioning” Workouts That Work
Of course I tweaked it. I've heard knowledgeable people (Brett Jones and Dan John) speak of a "goldilocks" bell or program for them. I think I have found my goldilocks program. What I did was add a couple of things to Strength Aerobics. Still set the timer for 30 mins, still do the other side after I'm ready after fast and loose drills.
It looks like this (single 32kg, left and right side):
1 swing
1 mid pull or high pull (depending on whats next)
1 clean or snatch
1 strict press, push press or jerk (strict presses often turn into push presses by the end)
1 rack or overhead squat (I was humbled yesterday by oh squats, first time attempting)
1 one arm row, renegade row or pushup (one arm rows seem to fit the best, has a good flow)
It is a great mixture of pushes and pulls, ballistics and grinds, hinges and a squat, etc. For me it is also the perfect amount of structure and variety. I can choose the movements and rest periods by how I'm feeling that day (feeling great? harder movements and/or less rest). I hate lunges otherwise I would add a lunge in there somewhere.
Today I did:
1 swing
1 high pull
1 snatch
1 strict press
1 rack squat
1 pushup
12 sets (1 set is left and right side, 12 total reps). 12,000 pounds of volume (added 1,700 pounds for the pushups). I've been getting between 10k and 16k per session this past week. I feel so good after doing it, even better than when I was doing S&S. I will stick with this for the foreseeable future with some double 32 swing/front squat days thrown in to keep strength up.