4.6.13 Power Endurance, 45/15 Circuit

Workout 1
300x Jump Ropes
Then:
Locomotor Warm-up – 5 minutes
Then:
10-minutes of tag team sprints
Then:
45s Work + 15s Transition of the following:
Airdyne 
Rope Pull/Sprint
OH KB Hold
Ski Erg Split Jumps
FLR on Rings
Ball Slam/Barrier Hop
Dead Hang (do a pull-up every 10s)
Rest
Rotate for 30 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
3×5 Wall Squats
2×10 Shoulder Dislocates
Then:
10-Minute Mobility
Then:
BB Complex, 6 reps each (clean-grip):
DL +
B.O.R. +
Muscle Clean +
Front Squat +
Strict Press +
Back Squat
3 sets (light)
Then:
Discuss 1st, 2nd and 3rd Pulls + Drills
Then:
3×10 Hang Squat Clean
Then:
3x Front Squat (dump the bar) +
5x Clean-grip DL (stop at high hang)
4 sets (increase load each set if possible)
Then:
Cool Down
 
Participants
[gp_workout2]
 
 
Workout 3
13.5
15x Thrusters @ 100/65 +
15x Chest-to-Bar Pull-ups
4 minute AMRAP
If you get to 90 reps add 4 minutes and keep going
Then:
Rest plenty 
Then:
Work up on OHS
Then:
Option 1
35x DUs +
1x Snatch
7 rounds
Option 2
30x DUs +
10x Snatch @45
10 minute AMRAP
Then:
Cool Down
 
Results
1RM OHS:
[gp_workout3]
 
Coach’s Comments
N/A
 
Photos
Ouch.

Ouch.