Olympiccompound
POWER SNATCH
Snatch caught in a power position (above parallel). Develops the second pull and overhead catch.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Wide snatch grip. Bar over mid-foot.
- 2
Pull from the floor with full hip extension.
- 3
Shrug and pull under — catch the bar overhead above parallel.
- 4
Stand to full extension.
THE STANDARD
Bar caught overhead with arms locked. Hips above parallel at the catch. Stand to full extension.
COACHING CUES
Full hip extensionPull under fastLock out overhead
COMMON MISTAKES
Pressing out the catch.
Not achieving full hip extension.
SCALING / SUBSTITUTIONS
Hang power snatch.
Reduce load.
300WOD APPLICATION
The power snatch appears at Elite and Spartan Standards.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
OlympicMovement Type
compoundEquipment
Barbell
Primary Muscles
GlutesHamstringsTrapeziusAnterior Deltoids
Secondary Muscles
QuadricepsAbs / CoreLower Back
Standards
Foundation
Hoplite
Elite
Spartan