Awesome. Hossein Reza Zedeh’s world record Clean & Jerk of 263 kilos (580lbs!).

There are some great slow action shots of the top 3 lifters – watch the form, 1st pull, 2nd pull, the catch, the front squat out of the hole, the adjustment of the hands, and finally, the dip and split jerk.

0630h Metacon WOD: “Michael” with a Kicker

Warm up

500m Row

200 Jump Ropes


We added some heavy thrusters to Michael (Hero WOD) today.

50 Back Extensions

50 Sit ups

21 Thrusters 115#

Run 800m

50 Back Extensions

50 Sit ups

15 Thrusters 115#

Run 800m

50 Back Extensions

50 Sit ups

9 Thrusters 115#

0715h Power WOD: The Split Jerk

Warm Up

Everybody mixed it up this up this morning with the 0630h crew: various situps, runs, rows & back extensions.

Burgener Warmup

Burgener Snatch Transfer Skills

Snatch Review 5, 5, 5

Clean Review 5, 5, 5


Split Jerk 3, 3, 3, 3, 3, 3, 3


As you see from the video above, in the Split Jerk, the feet hit the 1PM & 7PM position. Front knee bends up to 90 degrees and shin is perpendicular to ground (knee does NOT extend over toes!).

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  • Jay

    Great Website, thanks for posting Oly Vid.
    Western PA.

  • Mike is Invincible

    My abs hurt soooooo bad. I can’t tell if it was the 150 abmat situps or the Oly lifting work, but I am wrecked. Looking forward to more of the same on SAT.

    Hooah Air Force!!!

  • Darren

    WOD took 26 minutes, Thruster were hard for me, had to break up sets. good workout though.

  • Matt Brennan

    Unbelievable. Until you attempt to do some of these lifts you have no idea how strong and what great athletes these guys are.