Split-Stance Jump Press

Prerequisites: 
Lunge, Military Press
Target Muscles: 
Quads
Hamstrings
Deltoids
Triceps
Trapezius
Levator Scapulae
Latissimus Dorsi
Stance: 
Neutral stance, feet are parallel and shoulder-width apart
Grip: 
Over-hand grip; arms are outside shoulders, grabbing the bar, palms facing down.
Body Position: 

From a front squat position we step into a lunge – eccentric phase is slow (strength component). Then we step out of the lunge by jumping forcefully upwards to create momentum and press the bar over the head, landing in neutral stance - concentric phase is fast (power component). Then we step into a lunge with the other leg and do the same.

Positions: 
From a front squat position step into a lunge
Step out of the lunge by jumping forcefully upwards; press bar over the head
Common Errors: 

Weight is on the toes instead of the heels (flat footed)
Elbows remain to low, pulling weight forward
The back remains convexly curved – no straight line

Video: