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.
30 Hand-to-hand swing clean + front squat @ 35lb. W, 55lb. M
Rest as little as possible. Stay fluid and efficient during the switches, and braced and powerful during squat. If position breaks or range of motion fails, adjust one interval down and continue safely.
And finally, “Time under tension”:
Max-duration plank hold
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.