Jones Style

Friday:
Row 500m warm up
100 Sit ups
100 Push Ups
50 Pull Ups

Bench Press
3x4 @ 185

Shoulder press
5x3 115

For time:
10 x Clean @135 + 250m row
9 x KBS @70 + 250m row
8 x Clean @135 + 250m row
7 x KBS @70 + 250m row
6 x Clean @135 + 250m row
5 x KBS @70 + 250m row
4 x Clean @135 + 250m row
3 x KBS @70 + 250m row
2 x Clean @135 + 250m row
1 x KBS @70 + 250m row

Bike 20 min - trainer