Warm-up,
800 m run
3 sets of 25 reps goblet squats 15/20
then,
6-6-5-5-4-4-3-3
overhead squat AHAP
Rest as needed. We recommend 3-5 minutes between each set.
Post weights for each set to comments.
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It is extremely important to establish a "pass through" grip with a length of PVC, or a broom stick. Attempting pass throughs with weighted bars can cause injuries to your shoulders.
Also, if you lack the flexibility to go below parallel with a significant weight above your head, lighten up and use today as an opportunity to work on improving shoulder flexibility and developing a more mature squat.
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Zach's (9 here) got pretty good OH!