Squat Clean to Split Jerk

Starting Hand Position: Standing upright with an overhand grip, hands just outside the shoulders

Starting Feet Position: Feet slightly wider than hips width distance apart, toes turned slightly outwards

Movement: Lower the bar down to the floor, hinging at the hips, then drive the hips forward, shrugging the shoulders, to pull the bar off the floor as you drop into a deep squat and catch the bar with a front rack grip; drive the bar overhead as you drop the legs into a split squat position right underneath you, before returning to the starting position