Positional and mechanical improvement:
Single and double kettlebell lifts
Beginner/ Intermediate: Clean from floor, clean from swing, front squat, back squat, push press
Advanced: Clean/ swing clean + front squat, clean/ swing clean + push press, snatch
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 wp-contentropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.
Then, 5 rounds of:
3 Kettlebell clean (from floor- left)
1 Kettlebell push press (from top of 3rd clean- left)
3 Kettlebell clean (from floor- right)
1 Kettlebell push press (from top of 3rd clean- right)
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.