I've been thinking about the 4x7 approach's split between moderate and high intensity days. It seems that the moderate day is more about strength work (in other words lower reps) with less of a cardio focus. The high intensity day is supposed to be more metcon oriented (such as a typical AKC sessions or long GS sets). As an experiment I decided to reduce my session length today and do everything with the 24kg while still sticking to the basic AKC protocol outline. This is what I did:
Intuflow intermediate level
24kg / 2 minute sets / 1 minute rest
Half Snatch: 10/10
Push Press: 10/10
Swing (40kg): 10/10
Twice through the Prasara Cricket flow.
I'm not quite sure what to make of this experiment. I definitely feel like I've worked but the session was over so quickly. I do think that incorporating the 24 into my sessions will help my work with the 16. Perhaps I'll do one of these sessions a week for a while and see where it takes the rest of my training.