Friday Throwdown

Friday 20th March 2026

Programmed By Megan

Olympic Lifting Session:

30 Secs Work / 30 Secs Rest x 10 sets

Part A – 30 secs to complete:

2 Heavy GTOH

Part B – 30 secs to complete:

Max Reps @ 50% of weight used above

1 min to change weights after the 5 sets of heavy GTOH

Score = Heaviest Weight & Total Reps

AMRAP in 20 mins: Split Reps

400m Run (Together)

10 Clean & Jerk @ 60% 1 rep max

12 Russian KBS (32/24)

16 WBS (9/6)

All Scaling options will be provided by the coach.

Masters 55+: 24/16 or 1 weight heavier than normal & 6/3

Everyday: Coach will scale accordingly