Power clean + front squat jerk
9x1+1r
Go every 90s.
AHAFA

-What?
The front squat jerk is a hybrid exercise that combines the front squat and jerk into a single movement. Note that this is not the same thing as a front squat + jerk, which is a complex of two distinct movements.

-How?
Perform a front squat with the bar in the jerk rack position. Accelerate up through the squat recovery as much as possible. As you reach the standing position continue driving hard against the floor with the legs to push the bar up off the shoulders. Move the feet into the split position as you press yourself down under the bar into a locked-out overhead position. This is simply a jerk that begins with a full squat rather than the normal dip and drive.

-Why?
This exercise can be used to train more aggressive leg drive in the jerk and strengthen the drive by tiring the legs more prior to the final extension.