The Overhead Squat (CF Training Guide for Level 1 Cert., p34):
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. 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 difference between your overhead squat and your back or front squat is a solid measure of your midline stability and control and the precision of your squatting posture and line of action. Improving and developing your overhead squat will fix faults not visible in the back and front squat.
Warm-up: Burgener Warm-Up with PVC pipe
5 rounds for time, of:
400 M Run
15 Overhead Squats (95/65#s)