I am still choosing to work with heavier weights and shorter sessions on my moderate intensity days. Today I did a level 7 AKC session with the 24kg. Here is the result:
Intuflow intermediate level (excluding 4CBD, floor work and breathing)
24kg bell / 3 minutes work / 1 minute rest
Half Snatch: 15/15
One Arm Jerk: 15/15
Swing (40kg): 10/10
I ended off with some Yoga. Rather than doing my usual Prasara flows I selected some postures from the various flows and just held them for a while with the intent of learning to relax and deepening the postures. I enjoyed the session and am seeing some definite improvement in my work with the 24kg.