The power snatch is received in a partial overhead squat. Without the option of catching in a full squat, the athlete must pull the bar high and focus on a quick change of direction. Complete hip and knee extension followed by a fast turnover of the bar is critical.

WatchThe Power SnatchComplete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.

**Scaling:**

This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.

**Intermediate Option:**

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 double-unders

**♀ 85 lb. ♂ 125 lb.**

**Beginner Option:**

Complete as many rounds as possible in 12 minutes of:

2 power snatches

4 power cleans

60 **single**-unders

**♀ 45 lb. ♂ 65 lb.**