Training update:

yesterday 9/21
prep - foam roller and GFM
24 kg Get-up + x 1+1
36 kg Get-up x 3+3

36 kg Strength Aerobics x 30 sets (15 each arm)
10 seconds on/30 seconds off
{clean + press + front squat}
brief rest
36 kg One-arm Swing x 6 every 30 seconds x 10 sets

Stretch

One rep up on the swings made a difference and I need an easy day or two in the mix over the next couple of days since my last 4 or more sessions have been on the heavy side of things.