Begin with a thorough warm-up focusing on the shoulders, hips, and wrists. Incorporate light clean and jerk movements to prime the body. Approach the first set of 5 clean and jerks with the heaviest weight cautiously, focusing on maintaining proper form. Use your legs for the drive and ensure a stable overhead position in the jerk. As the weight decreases, aim to increase the pace slightly while still prioritizing form. The middle set should be challenging but more manageable, allowing for a more rhythmic execution. In the final set of 15 clean and jerks, the weight is the lightest, allowing for a faster pace. However, fatigue may set in, so it's crucial to maintain focus on technique. This workout tests strength and endurance, progressively getting faster as the weight decreases. Ensure that each lift is performed with proper form and control. Cool down with light stretching, focusing on the shoulders, back, and legs. Pay attention to any tight areas, as the clean and jerk is a full-body movement.