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. - From The Overhead Squat CrossFit Journal Issue 36 Thursday's Workout: Josh 21 Overhead Squats (95/65 lbs) 42 Pull Ups 15 Overhead Squats 30 Pull Ups 9 Overhead Squats 18 Pull Ups This is the first time, as far as I know, we have done this workout in classes. Its awesome. Everyone come in and get your NER on!! Check out mark Rippentoe Coaching the Overhead Squat: Ever heard of Carl Sagan's Cosmic Calendar?