Front Squat 5-5-5-5-5
3 Minute Max Push Jerk
Rest 1 min
3 Minute Max Ground to Overhead
Rest 1 Minute
3 Minute Max Handstand Walk
Rest 1 Minute
3 Minute Max Cal AirDyne
Here's Katie nailing a great overhead squat. Feet are flat, knees are out, lumbar curve maintained, active shoulders, below parallell. If you can do all that at once, you have achieved a signifigant level of functional mastery. The overhead squat is one of the more difficult movements to master, but if you can learn it, everything else you do will become much easier.
