Competition Phase: 
Lactate Power + Skill Work
A. 3 Sets of the following:
AMRAP Thrusters in 30 seconds @ 95/65 lbs
Rest 0 seconds
Row 250 Meters @ 95%
Rest 4:00 minutes between sets.
+
Rest 10 or more minutes(The longer you rest and recover the better)
+
B. 3 Sets of the following:
AMRAP Power Snatch in 30 seconds @ 115 lbs/75 lbs
Rest 0 seconds
Sprint 200 Meters @ 95%
Rest 4:00 minutes between sets.
+
C. L-Sit Holds on Pull Up Rig: Practice for 10 Minutes