Begin with a thorough warm-up, including dynamic stretching and mobility exercises for the shoulders, hips, and ankles. For clean and jerks, focus on proper technique and form. Use a weight that allows for good form throughout the set. If 135/95 lbs is too heavy, reduce the weight to maintain proper technique and safety. In thrusters, maintain a consistent pace and focus on full range of motion. Use the same weight as the clean and jerks. For sprints, aim for maximum effort and speed. Use a distance that allows for a full sprint. This workout is a high-intensity test of strength and conditioning. Push yourself to maintain a fast pace throughout the rounds, but also listen to your body and adjust as needed to maintain proper form and safety. Finish with a cooldown involving stretching, particularly focusing on the legs, shoulders, and back.