Damn, this kid is good at everything. Check out Jordan's almost 20" kneeling box jump
Prehab/activation: SMR - Lats / rhomboids, rectus femoris 2 min banded hip flexor stretch 2x10 scap depression on pull-up bar. -then- Work to a heavy single in weighted pull-up (collect 8 total singles above 90%) -then- Collect 5 sets of 10 of weighted hip Thrusts in between sets of pull-ups. -then- With a 4 minute running clock: Row 500m Max reps wall-balls (20/14) *rest 2 minutes and repeat twice more
Competitors Program Week 1, Day 5: 7 sets of the complex at 85% Clean pull + Hang Clean + Jerk -then- 4x3 Front Squats @ 80% 1RM -then- AMRAP in 8 minutes: 2 muscle-ups 4 box jumps (40"/30") 6 alternating pistols -then- 10 rounds: Max reps jump and touch burpees in 20 seconds, followed by 40 seconds rest.