Positional and mechanical improvement:
Double kettlebell lifts
Beginner/ Intermediate: Clean from floor, clean from swing, front squat, press + push press
Advanced: Clean/ swing clean + front squat, clean/ swing clean + push press, Thruster, snatch
At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in each. Start with the basic variations of each (moving back to single kettlebell as needed), and add difficulty/ weight as wp-contentropriate.
Then, as quickly as possible:
25 Kettlebell swing @ 35lb. W, 55lb. M
5 Breaths
25 Kettlebell swing @ 35lb. W, 55lb. M
25 Push-up
5 Breaths
25 Kettlebell swing @ 35lb. W, 55lb. M
25 Straight jump
5 Breaths
25 Kettlebell swing @ 35lb. W, 55lb. M
25 Jumping pull-up
Weight is light, pace should be vicious, position should be meticulous. Take no rest outside the designated 5 breaths.