Understand the workout
Complete nine of each movement, then seven of each and five of each. The total is 21 ring muscle-ups and 21 squat snatches.
Pacing and preparation
This short list combines two technical movements. Practise the reception and ring transition before starting, and select appropriate variations rather than relying on repeated failed attempts.
Record the result
Record elapsed time through the final valid repetition, including transitions and prescribed rest. If the task has a cap and remains unfinished, record completed work using its scoring convention.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
