(Photo: Confusion is a most-common product of non-action; Clarity is a most-common companion of actuality.)
50 Goblet squat @ 1/2 BW
Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality.
Then, kettlebell skill work:
With the same deliberate, standardized set-ups as yesterday’s barbell lifts, practice:
Kettlebell swing
High pull
Clean/ swing clean
Snatch
Full-range high pull
Perform sets of 5 reps, evaluate, and either stay and adjust/ improve position or increase weight, perform another set, and evaluate again. Once basic positioning is safe and sound, often it takes suitable weight to crack the facade; Hunt the failure, and fix it.
Start and stay with what you need the most, not what you like the most.
And then, “Time under tension”:
5 minutes Airdyne @ 30-40% of max RPM
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!