Friday Workout: OTM HSPU/Squat Cleans


Level 1

OTM 20 (10 sets of each):

  • 1′ – 5 L-Seated Dumbbell Press or HSPU w/ feet on box
  • 2′ – 5 Dumbbell Hang Squat Cleans

Level 2

OTM 24 (12 sets of each):

  • 1′ – 5 Deficit Handstand Push-ups
  • 2′ – 5 “Touch and Go” Squat Cleans moderate/heavy

*Choose weight on squat cleans and deficit on handstand push-up. Start moderate and build if you are able, but keep reps touch and go (i.e. no dropping bar during set of 5). HSPU can be kipping. Β Record HSPU deficit (if using one) and weight on squat cleans.


3-5 Sets:

  • 5x Single Arm Bent Over Row AHAP (per side, use kb or db)
  • 15-20x Hollow Rock


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2 Comments on “Friday Workout: OTM HSPU/Squat Cleans

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