Warm up with a focus on lower body mobility and light cardio. Start the workout with back squats, using a weight that allows for good form. If 135/95 lbs is too heavy, scale down to maintain proper technique. The 400 meter runs serve as active recovery; keep a steady, manageable pace. For deadlifts, focus on form over speed, breaking up the set if necessary. Move to cleans, ensuring a full range of motion. Adjust the weight if needed to maintain proper form. The thrusters are the final lifting challenge; keep a steady rhythm and break the set into smaller chunks if needed. Conclude each lifting and running segment with a brief period of active recovery. After the workout, engage in a cooldown focusing on stretches for the legs, back, and shoulders.