Patience and confidence are key to leading a successful life. Or at least that is what "They" tell me. 

The are very important for Overhead squatting. Overhead squats (OHS) require extremely precise movements. Any variance or deterioration in form will likely cause a missed lift at heavy weights. Try to be patient with your speed on these OHS. Then while you spend all that time with your arms raised over your head, be confident. Relax your mind. Feel powerful. Raise your arms in victory and keep squatting.


9am CrossFit

5 Rounds

5 Overhead Squats 135/95

10 Toes to Bar

Row 15 Calories


10 am BBC

15 mins to establish max complex weight of 

Snatch + 2 OHS


5x1 @80% rest 60 sec.

15 mins to establish max complex weight of

Clean + 1 Front Squat + 1 Jerk


5X1 @ 75% rest 60 sec