A long three days of teaching (24+ hours of teaching in 3 days) but a great group of attendees and a very successful weekend.
Movement Prep - roller, aslr, etc...
16 kg Arm Bar and shoulder openers
2/28 kg Long Cycle Clean and Jerk x 3 reps x 20 sets (one minute rest between sets)
28 kg Swings 30 sec Right/30 sec Left x 3 sets (2 min rest between sets)
20 min breathing and recovery - sunshine time!
the 28 kg LC C&J felt easier in a way - the reduced reps allowed me to work on form and solid lockouts etc... a reduced volume vs. the 24 kg workout but heavier weight.