Wednesday

 Last week Chinese weightlifter Liao Hui set a world record at the 2013 World Weightlifting Championships. Liao competes in the 69kg category, which means he weighs in at no more than 152lbs. And guess how much he clean and jerked last week? 198kg. That's 436.52lbs. That's around 2.87 times his body weight. Now, you've GOT to have amazing technique on top of stellar strength to pull that off.

Here's a slow-motion video of Laio's world-record setting clean and jerk. You can really see what a technically sound lift it is. What can you learn about your lifting from watching this man's performance?

By the way, the lift is awesome, but so is his celebratory dance! Oh, and he also snatched 160kg (almost 353lbs). From Becca Borawski& CrossFit LA

Strength
Squat Clean 3 @75% 2 2 2 2 @80%
Split Jerk Behind neck 2@ 75% 2 2 2 2 @80%
Back Squat 2 2 2 2 2 @70%
Snatch Pull 3 3 3 3 @ 100% of snatch

W.O.D.
100 Double Unders (200 Singles)
21-15-9 
Front Rack Lunges (115/75)
K.B. Swings (53/35)
Run 1 Lap
100 Double Unders