Positional and mechanical improvement:
Single and double kettlebell lifts
At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each. Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.
Then, 5 rounds of:
Rest as needed after completing each round (left + right). Heaviest 1-rep push press governs weight in each round.
And finally, “Time under tension”:
Single kettlebell rack hold @ heaviest weight used above
Switch arms as desired using stacked-grip hand-to-hand switch. Attempt to keep weight off the ground for entire duration- work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.