Front squat into an overhead press in one explosive chain.
Let your leg drive launch the press, don't squat and press as two separate moves.
Riding a full front squat straight into an overhead press makes the quads the engine, they generate the drive out of the bottom that launches the bar past the sticking point of the press. The glutes finish the hip extension and the shoulders take over to steer the bar to lockout, which is why it torches your whole system in a way neither lift does alone. It earns its place as one of the most demanding conditioning and full-body power movements you can do with a bar.
You are moving a load through the longest range possible, floor-depth squat to full overhead lockout, using the biggest muscles you have, with no pause anywhere. The cardiovascular cost of that combination is the point, which is why they anchor so many brutal conditioning workouts.
No, and treating it as two moves is the classic mistake. It is one continuous chain, the leg drive out of the squat throws the bar upward, and you press what momentum does not finish. Pausing between squat and press doubles the work and halves the reps.
Usually the front rack and the press. Most people can squat far more than they can strict press, so the shoulders and the timing of the drive fail first. Fixing the rhythm, so the legs do most of the pressing, instantly adds reps.
