The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.  -Greg Glassman The Overhead Squat, CrossFit Journal

A few points of performance to remember:

• Rigid, neutral spine- have full control of the midline position with no deviation
• Load is balanced over the mid-foot, the end of barbell is over the middle of the foot
• Full depth squat- with hips below the top of the knee cap
• The knees track in line with the toes
•  Shoulders are active and elbows are locked
• Head position is neutral

Workout of the Day:
In 10 minutes compete:

3×5 Overhead Squat (technique sets at a light to moderate load)
-then-
3 rounds for time:
9 Overhead Squats (45/30kg)
21 Push-ups
400m Run
post finish time and any scaling, post OHS load to section below