24 kg OAJ, change hands on the minute, 10 reps/min, 6 min/60 reps total.
50 kg squat: 5 x 3 sets
2 x 16: 2 min rack hold
2 x 16: 1 min overhead hold (difficult, elbow lockout needs attention)
Girevoy Sport info: methodology of training and sharing my own modest experience and observations.
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