5 rounds for time
400 meter run
*The overhead squat is a complicated move and requires flexibility in the shoulders and a solid squat position which will keep the weight aligned in the middle of the foot as shown in the first picture above. Squatting like the second picture will result in shoulder impingement and neck strain, while the 3rd picture shows neck strain as well (because his spine is not aligned) and all of the force transferring to his knees because the weight is over his toes (too far forward).
*Keep shoulders “active” which means, armpits forward, elbows locked, and trying to pull the bar apart with your grip. This keeps your humeral head locked into the shoulder girdle and creates a solid overhead position.