The power snatch is the snatch received high: the bar still travels floor-to-overhead in one motion, but you catch it with hips above parallel instead of riding into a full squat. It trades maximum load for speed and simplicity, making it the snatch variation you'll see most in CrossFit workouts - Isabel, Randy and countless Open tests all mean 'power' unless stated otherwise. It's also the best teacher of aggressive hip extension there is.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.3x | 0.18x |
| novice | 0.48x | 0.3x |
| intermediate | 0.7x | 0.48x |
| advanced | 1x | 0.68x |
| elite | 1.25x | 0.9x |
1RM as a multiple of bodyweight.
Where does your Power Snatch land?
Log it once and the app places you on this table automatically, then tracks the trend.
Finish tall before you catch: full hip and knee extension with the bar brushing your hips - shortcutting the finish is why bars land out front. Punch the catch with locked elbows and active shoulders; a soft receive at this speed is a miss. For workout cycling, singles with a fast reset are usually more economical than touch-and-go past 10 reps. Expect your power snatch to sit around 80-85% of your full snatch.
Progression: PVC drills, hang power snatch with an empty bar, then from the floor. Dumbbell power snatches are the standard lower-skill substitute in conditioning workouts.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.
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