Move

1) Build in Front Squats: 10-10-5-5-5

2) 18 Min. AMRAP
9-6-3
Power Clean
Front Squat
Banded Pull Up
45 Sec. Rest

Train

1) Front Squat: Build to heavy set of 20

2) T.U.P (18 Min. Time Cap)
15-12-9-6-3:
Power Cleans (135/95)
Pull Ups
Front Squats
Pull Ups

Stimulus

1) If you didn’t complete 20 reps, retry that same weight and aim for 20. If you did complete that weight, look to increase from your attempt on July 12, 2024. If you have not completed a heavy 20 yet, aim for roughly 60% of your 1 RM.

2) This is a grindy, hero WOD with a lot of grip involved. Power cleans should not exceed 60% of 1 RM and can be done as quick singles. The pull-ups can be broken up early to allow for unbroken sets in the last couple rounds. Front Squats should also be broken up in the early rounds and remain unbroken in the last couple.

Extra Credit
4 x 3 Power Snatches @ 70-80% w/ 2 min. rest between sets

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.