Skill
EMOM for 6 minutes:
Slow pull power snatch plus overhead squat
Then:
EMOM for 6 minutes:
Slow pull squat snatch

By keeping the pull off of the floor nice and slow, you’re forced to develop the power that you produce once the barbell gets above the knees. You’re also able to more easily focus on proper positioning of the barbell as you round the knees. If you’re having trouble hitting consistently good lifts, take the weight down! There is never a need to keep adding weight every interval. Always prioritize a well-executed lift over a heavy one.

Workout of the Day
6 rounds:
45 seconds of KB hang snatches (switch arms whenever you want)
15 seconds of rest
45 seconds of calories (row, bike, or ski)
15 seconds of rest

The 15 second “rest” period is not really a rest period. That amount of time is just long enough to transition between your kettlebell and your machine. The intent here is to keep you moving for the entire 45 second work interval. Use a kettlebell weight that makes that possible, or requires at most one break during the 45 seconds. Record the sum of your calories and KB snatches.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 12×0:45 on, 0:15 off