Start with a thorough warm-up, including dynamic stretching and foam rolling to prepare your body for the workout. For the rowing portions, aim for a consistent pace that allows you to maintain your energy throughout the workout. Use your legs and core to power through each stroke. For the snatches and clean and jerks, focus on proper form and technique. Use a weight that challenges you but allows you to maintain good form throughout the sets. If you are unable to perform the prescribed weight, consider scaling down to a weight that allows you to maintain proper form. Remember to take breaks as needed and listen to your body. After completing the workout, cool down with light cardio and stretching to prevent injury and aid in recovery. The goal is to push yourself while maintaining proper form and technique.