9DEC

Ranger V3 Week 8 is a lot of fun, I saw that objectively, because the METCONs will be as challenging as you make them, take responsibility for how you mentally prepare. Conditioning should start feeling easier right now, if you find you’re comfortable running faster than the prescribed paces, go for it, just don’t fall off at the end because you’re over zealous, hold onto these runs for when it counts!

Strength:
Bench Heavy 4
Bench w/4” Block 5x5 (If you don’t have access to a block to put on your chest, grab a text book or FM sitting in your Commander’s office that he used to impress his Commander when he visits — like he reads them)
Should Width Push Up 4x30
Cable Fly 4x12

METCON:
3x3AMRAP w/:60 Between Sets
5x Power Clean #185 + 5x Muscle Up or Banded Muscle Up + Max Rep Double Unders

Conditioning:
3k Tempo Run + 1-mile recovery run then…
1x800m, 1x400m, 1x200 at 95% Effort 1:1 Work/Rest