6 reps double kettlebell jerk with 53 lbs(24 kg) day 1

 7 reps each hand
 double 6 reps
exercize 1 8 reps
double  6 reps
exercise 2 8 reps
double 6 reps
 one hand 8 reps each hand
 double kettlebell jerk
exercise 1 8 reps
 double kettlebell jerk 6
 exerscise 2 7 reps
double kettlebell 5.5 reps

Swimming pool day 1

for 30 minutes about 650 meters with short breaks between each 25 meters

Snatch 8 reps

5 sets  for 40 minutes

double kettlebell jerk try more than 6 reps

half hour workout with 24 kg(53 lbs)
7 reps
8 reps
7 reps
7 reps
5.5 reps

Double kettlebell jerk 5 reps in set day 2

 1 hour 15 minutes workout with 53 lbs (24kg)
 one hand arm jerk kettlebell 6 reps each hand
double kettlebell jerk 5 reps
  from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 7 reps
 double kettlebell jerk 5 reps
 squats while holding bells in overhead position  7 reps
double kettlebell jerk 5 reps
 one hand jerk kettlebell 7 reps each hand
 double
  squats while holding bells in the overhead position 7 reps 
 double kettlebell jerk 5
  from rack position, squat, then explosive stance onto balls of feet while bouncing bells from chest to level above eyes 7 reps
 double kettlebell jerk 5 reps

assisted calistenicks

mini workout rest between sets 2-4 minutes 3 rounds 35 minutes
one arm scapular pullups 10  reps each  arm
one arm pushups on pushups bar 4 reps each hand
assisted  one leg squats 5 reps each leg

Workout legs with kettlebells 24 kg(53lbs)

26 minutes workout 4 exercises rest between sets 2-3 minutes

 

 15 swings
 6 rack squats
 10 tac lunges
walking lunges  2 kettlebells 6 reps
 swings 15
 rack  squats 4 reps
10 tac lunges
walking lunges with 2 kettlebells 6 reps

Neutral-grip slow weighted 37.5 kg (82 lbs) pull-ups and down negative for hour

6 sets of  3.5-4 reps 20 seconds each set, rest between sets 10 minute
 4 reps
 4 reps
 4 reps
 3 and half
 4 reps half way
 3 reps

Double kettlebell jerk 5 reps in set

 one hand jerk kettlebell 6 reps each hand
 double kettlebell jerk 5 reps
 exercise 1    7 reps
 double kettlebell jerk 5 reps
 exercise 2 7 reps
 double kettlebell jerk 5
 6 reps each hand
 double kettlebell jerk 5 reps
 exercise 1  7 reps
 double kettlebell jerk 5 reps
 exercise 2  7 reps
double kettlebell jerk 5 reps