Set-up: Position yourself over a barbell with feet underneath. Take a hip-width or wider stance, and grasp the bar overhand with arms slightly wider than shoulder width. Straighten the arms and assume a neutral spine, raising the chest and bracing through the core.
Movement: Begin the movement by raising the barbell over the knees and exploding from the hips, knees and ankles in quick succession - literally trying to 'jump' the weight up. As the legs complete the drive, rapidly shrug the weight up with your traps and pull yourself underneath the bar as it rises. Front squat the weight back up to a nearly standing position and gather yourself. To complete the 'jerk' portion of the lift, bend your knees and explode the weight upwards with a powerful leg drive, extending your arms at the end and pressing the weight overhead. Either a drive and press into a split stance, or a push press may be utilized to complete the movement.
Instructions and effects for the Clean and Jerk exercise 
