Nicole Carrol in an Overhead Squat competition.
Find your 15-rep max on Overhead Squat.
Elite goal: Bodyweight X 15
5X3 Snatch Balance
5X5 Back Squat
The second option is for those that who are not proficient in the overhead squat. We will work on skill practice with air squats, front squats, and overhead squats with PVC or very light weight. Remember, MECHANICS-CONSISTENCY-INTENSITY (in that order) Building a solid base in the mechanics will benefit your performance in both the long run, and short run. Form is not redundant, correct mechanics provide the most efficient way to move a load, and therefore dramatically affects performance.