Power Snatch Technique EMOM
power snatch technique
Every 2:00 x 6 sets
3 Power Snatch reps at 60-70%
Reset before every repetition
Stop if speed or position changes
Barbell
Power Snatch — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The power snatch is a barbell movement in which the athlete pulls the bar from the floor to a locked-out overhead position in one explosive movement, catching with the arms straight in a partial squat. It is the most technically demanding movement commonly programmed in CrossFit WODs. Randy — 75 power snatches for time at 75/55 lb — is the Hero WOD named after Randy Simmons, testing the ability to sustain the snatch under extreme metabolic fatigue at a moderate load. The power snatch requires wide grip, aggressive hip extension, and the ability to stabilise a bar overhead while fatigued.
Quick answer
The power snatch is a barbell movement in which the athlete pulls the bar from the floor to a locked-out overhead position in one explosive movement, catching with the arms straight in a partial squat. Practise Power Snatch while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
Watch Power Snatch Technique
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The Power Snatch
CrossFit · reviewed 2026-08-06
Muscles Worked
HamstringsGlutesTrapsShouldersCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Developing coordinated Power Snatch power through hamstrings and glutes and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale Power Snatch if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: narrow grip — the snatch requires a much wider grip than the clean. |
| Scaling | Reduce load, hang power snatch, dumbbell snatch. |
How to Do the Power Snatch
1
Wide grip (snatch grip): hands set so bar rests in the hip crease when in the hang position.
2
First pull from floor: bar close to body, hips and shoulders rise at the same rate.
3
Second pull (power position): bar at hip crease, hips snap forward explosively.
4
Shrug and pull elbows high and wide, allowing the bar to float.
5
Drop into a partial squat and punch arms to lockout, receiving the bar overhead.
6
Stand to full extension with bar locked out.
Common Mistakes
✕
Narrow grip — the snatch requires a much wider grip than the clean.
✕
Early arm bend before hip extension is complete.
✕
Pressing the bar overhead rather than punching under it — reduces efficiency significantly.
Coaching Tips
✓
For Randy (75 reps), touch-and-go cycling at a moderate, sustainable pace beats sprinting and missing reps.
✓
Build the overhead position with overhead squats and snatch balances before cycling power snatches at speed.
Scaling Options
Easier / Beginner
Reduce load, hang power snatch, dumbbell snatch.
Harder / Advanced
Full squat snatch, heavier load.
Training Examples
Train Power Snatch with a Clear Purpose
Create a similar workout
Power Snatch Power Pairing
power snatch power workout
5 rounds for quality
4 crisp Power Snatch reps
6 controlled Power Clean reps
Rest enough to preserve speed
Frequently Asked Questions
What weight is the power snatch in Randy?
75 lb (34 kg) for men, 55 lb (25 kg) for women across 75 reps for time. The light load is intentional — Randy is a metabolic test, not a strength test.
Build It Into a Workout
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Useful next steps
Hero WODs with Power Snatch
Related Exercises
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