Before starting the workout, warm up with some light cardio and dynamic stretching for the shoulders, back, and hips. For clean and jerks, focus on maintaining a strong grip and keeping the barbell close to the body. Use your legs to generate power and drive the barbell overhead. During knees to elbows, engage your core and focus on bringing your knees up to touch your elbows. If this is too challenging, modify with knee raises or hanging leg raises. This workout is designed to challenge your strength and endurance. Take breaks as needed, but try to push yourself to complete each set as quickly as possible while maintaining good form. After the workout, cool down with some static stretching for the shoulders, back, and hips. Make sure to hydrate and refuel with a healthy snack or meal.