Friday 260403
Friday, April 3, 2026
Pre-WOD quick brief
Descending-reps sprint: protect transitions and keep sets sustainable.
Movements
Rx Weights:
♀ 155-lb barbell and a 24-inch box♂ 225-lb barbell and a 30-inch box
Official Guidance
🧠 Stimulus and Strategy▼
Today, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep.
⚖️ Intermediate Option▼
8 rounds for time of:
5 box jump-overs
5 hang power cleans
♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box
🌱 Beginner Option▼
8 rounds for time of:
5 box step-overs
5 hang power cleans
♀ 35-lb barbell and a 16-inch box
♂ 45-lb barbell and a 20-inch box
On-demand AI insights
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Performance input
Recommended entry: total time mm:ss (e.g. 07:43).
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