Each day I would focus on one of the lifts, either snatch or C&J, followed by squats. I would usually do snatch followed by back squats and the next day C&J followed by front squats. These combinations seemed to go together naturally, given that you're already dropping into a front squat in the C&J. That's it - I kept it very simple. In terms of reps, I would rarely if ever go above three for the lifts themselves. I'd stick mostly with singles and the occasional double. Doing the lifts really is a chance to "practice" the lifts. Lots of singles with a challenging but doable weight will hone technique as well as build strength. Work up to a challenging weight and then keep hitting single reps.
For back squats, I would work up to a challenging triple, sometimes a single. But the single was never an all out max - just whatever felt very heavy for that day. For front squats, the limiting factor is the ability of your upper body to hold the bar in a good rack position. For this reason, sets of 5 get very difficult. Stick to sets of 3 reps, and also work up to a challenging single for the day if you are up to it.
The good thing about the lifts is you can practice them every day, especially if you have access to bumper plates and can drop the bar after each rep. Eliminating the eccentric reduces muscle damage. Some days I would just practice one of the lifts and not do squats.
I would argue that the lifts are worth learning even if all you want is "fitness." While I like KBs a lot, and yes swings are a great way to maintain some conditioning while Olympic lifting, buying pairs of KBs can start to get very expensive. I have a pair of 32s that I enjoy, but only one 40. If I need a pair of 40s, I can load my bar to 80 kg and get the same results.