Snatch percentage calculator
Programmes are written in percentages; bars are loaded in plates. Type your best squat snatch and this page gives you 50 to 100% of it as weights you can actually load, a warm-up ladder to the top set you pick, and every drill in the library at your numbers. It runs in this tab — nothing is sent anywhere.
Your percentages
| Percent | Load |
|---|
Warm-up to
| Set | Load | Reps |
|---|
The empty bar first, then the rungs coaches commonly call out — 40, 55, 65, 75, 82, 88 and 93% — stopping below the top set, with the gaps closing as it gets heavier. A convention, not a measured curve; a rung that rounds to the same load as the one before it is left out.
The planner opens with your snatch filled in. Add what else you know — a lift you have not tested is left out rather than guessed. Know your back squat too? Check the snatch to back squat ratio →Know a different lift? Where the rest sit in proportion →How good is it for your bodyweight? Your Sinclair →Entered in a meet? Plan your attempts →Isabel, Randy or Amanda today? Rx or scale at your snatch →
How the loads are rounded
Down to the nearest 2.5 kg (5 lb), and never below the empty bar (20 kg, 45 lb). Down rather than nearest, because a set that comes out lighter than written costs less than one that comes out heavier. So 80% of an 80 kg snatch is 64 kg on paper and 62.5 kg on the bar. Every number on this page is that arithmetic and nothing else.
Every drill at your numbers
Each drill runs at a band of your squat snatch. Type your max and each band becomes a load range, rounded the same way. A band is where to start, not a prescription: where in it you work depends on the day.These are conventional coaching bands rather than anything measured here. Above 100% is not a typo — a pull or a deadlift is meant to be heavier than anything you can get under.
The lift itself
| Drill | Band | At your numbers |
|---|---|---|
| Squat snatch | 100% | — |
| Power snatch | 80–85% | — |
Overhead position and mobility
| Drill | Band | At your numbers |
|---|---|---|
| Snatch-grip press | 25–40% | — |
| Behind-the-neck snatch press | 30–45% | — |
| Sots press | 25–40% | — |
| Overhead squat | 100–110% | — |
| Paused overhead squat | 85–100% | — |
| Snatch balance | 95–105% | — |
| Heaving snatch balance | 85–100% | — |
| Drop snatch | 50–65% | — |
| Snatch-grip push press | 45–60% | — |
| Pressing snatch balance | 40–60% | — |
| Snatch balance with a receiving pause | 85–95% | — |
| Tempo overhead squat | 75–90% | — |
| Overhead hold in the squat | 80–100% | — |
The receiving position
| Drill | Band | At your numbers |
|---|---|---|
| Tall snatch | 40–50% | — |
| Tall squat snatch | 40–55% | — |
| High-hang squat snatch | 80–88% | — |
| No-foot squat snatch | 60–75% | — |
Turnover and speed under
| Drill | Band | At your numbers |
|---|---|---|
| Muscle snatch | 55–65% | — |
| Dip snatch | 60–75% | — |
| Snatch from the power position | 80–88% | — |
| No-contact snatch | 60–75% | — |
| No-hook squat snatch | 70–85% | — |
Power snatches
| Drill | Band | At your numbers |
|---|---|---|
| High-hang power snatch | 65–75% | — |
| Hang power snatch, above the knee | 70–80% | — |
| Hang power snatch, below the knee | 70–78% | — |
| Block power snatch (knee height) | 75–82% | — |
| No-foot power snatch | 65–75% | — |
The first and second pull
| Drill | Band | At your numbers |
|---|---|---|
| Snatch deadlift | 105–120% | — |
| Paused snatch deadlift | 90–105% | — |
| Halting snatch deadlift | 95–110% | — |
| Snatch pull | 100–110% | — |
| Snatch high pull | 85–95% | — |
| Floating snatch pull | 85–100% | — |
| Tempo snatch pull | 80–95% | — |
| Snatch-grip Romanian deadlift | 80–100% | — |
| Deficit snatch pull | 95–105% | — |
| Paused snatch pull | 85–100% | — |
| Hang snatch high pull | 75–90% | — |
Position work
| Drill | Band | At your numbers |
|---|---|---|
| Hang snatch, above the knee | 85–92% | — |
| Hang snatch, below the knee | 80–88% | — |
| Snatch from blocks (knee height) | 90–95% | — |
| Paused squat snatch at the knee | 70–85% | — |
| Slow-pull squat snatch | 65–80% | — |
| Segment squat snatch | 65–80% | — |
| Deficit squat snatch | 85–95% | — |
| Snatch from low blocks (below the knee) | 85–95% | — |
| Snatch from high blocks (above the knee) | 85–92% | — |
| Paused squat snatch below the knee | 70–85% | — |
| Floating squat snatch | 75–88% | — |
Complexes
| Drill | Band | At your numbers |
|---|---|---|
| Muscle snatch + overhead squat | 50–60% | — |
| Snatch high pull + tall snatch | 40–50% | — |
| Snatch pull + squat snatch | 80–90% | — |
| Snatch high pull + squat snatch | 75–85% | — |
| Hang snatch + squat snatch | 75–85% | — |
| Muscle snatch + overhead squat + squat snatch | 55–65% | — |
| Snatch balance + squat snatch | 75–85% | — |
| 3-position squat snatch (hip, knee, floor) | 65–75% | — |
| Power snatch + overhead squat | 70–80% | — |
| Squat snatch + overhead squat | 75–85% | — |
| Power snatch + squat snatch | 70–80% | — |
| Power snatch + snatch balance | 65–75% | — |
| Drop snatch + squat snatch | 50–60% | — |
| Snatch deadlift + squat snatch | 80–90% | — |
| Snatch balance + overhead squat | 80–90% | — |
Embed this calculator
Writing a program, or running a club site? Paste this into your page and your readers get the calculator with a link back here for the rest. It carries whatever numbers are in the form above, so type yours first to embed it filled in. To show only the rows your program uses, add &pct=70,75,80 to the address in it. Coaching a squad? Read the whole team sheet at once, with a link for each lifter.