· Hold bar above knees, then perform clean
· Catch clean in quarter-squat position, then perform front squat
· After reaching lowest part of the squat, accelerate into jerk

Sets/Reps/Rest: 3-4 / 3 / 2 minutes
Benefit: This is a full-body movement that focuses on acceleration, deceleration and then reacceleration out of the weakest part of your legs and trunk.