Begin with a thorough warm-up, including dynamic stretching and mobility exercises for the shoulders, hips, and ankles. For squat cleans, focus on maintaining good form throughout the movement, keeping the bar close to your body, and using your legs to generate power. If 155/105 lbs is too heavy, reduce the weight to maintain proper technique and safety. Weighted pull-ups require a strong grip and upper body strength. If 45/25 lbs is too heavy, reduce the weight or perform regular pull-ups. Maintain a steady pace throughout the workout, aiming to complete each set unbroken or with minimal rest. After completing the workout, cool down with static stretching for the muscles worked, particularly the legs, back, and shoulders. Consider using a foam roller or lacrosse ball to release any tightness or knots in the muscles.