Coach Glassman on the overhead squat 2005-

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.
The overhead squat is to midline control, stability,
and balance what the clean and snatch are to power- unsurpassed.

A) Skill- overhead squat

B) EMOM 16 minutes
3 overhead squat 115/75
100 m run

C) 50 overhead plate sit ups