Begin with a dynamic warm-up, including exercises such as jumping jacks, high knees, and arm circles. For pull-ups, aim for a full range of motion, with your chin over the bar at the top of the movement. Modify with assisted pull-ups or jumping pull-ups if necessary. In clean and jerks, focus on proper form and technique, with a strong hip extension and a controlled overhead press. Use a weight that allows for good form throughout the set. This workout is a high-intensity interval training (HIIT) workout, with decreasing reps as the rounds progress. Push yourself to maintain a consistent pace and finish strong. Finish with a cooldown involving stretching, particularly focusing on the upper body and legs. Hydrate and refuel with a protein-rich snack or meal within 30 minutes of completing the workout.