If you are still working on developing these movements I would focus on your technique and not worry about the load.  Spend about 10 or 15 minutes on each movement and be sure the coach corrects your form.  The crease of your hips should fall below your knees on the bottom of each squat.  If you need to use a box for practice please do so.  Dont use it as a crutch.  You should attempt to just tap your butt on the box and not sit down with all your weight.  Please be sure to log your weights and if you are a little more advanced lets go for a PR.

Remember everyone on the Overhead Squat you dont have to shrug the weight up just turn your arm pits forward which will cause you to stack the load directly overhead and lock it in.  Try not to break forward with the load.  Really work on shoulder and hip mobility prior to doing these movements.

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