1 - Stand with your feet shoulder-width apart and position the barbell across your upper chest and front deltoids in a front rack position, elbows pointing forward.
2 - Brace your core and keep your chest up as you descend into a full front squat, lowering your hips below parallel while maintaining an upright torso.
3 - Drive explosively through your heels to stand up from the squat, using the upward momentum to initiate the overhead press.
4 - As you reach the top of the squat, press the barbell directly overhead in one fluid motion until your arms are fully locked out.
5 - Lower the barbell back to the front rack position in a controlled manner as you simultaneously descend into the next squat.
6 - Repeat for the desired number of repetitions, maintaining a smooth and continuous motion between the squat and press phases.
