Test your Fitness with this Total Pause Workout From Patrick Vellner

• 4×4 Deadlift, pause 3s at the knee going up and down
• 6×6 Strict HSPU, pause 3s at the top and bottom (engaged)
• 6×6 Rope pull ups (3 right arm on top, 3 left arm on top) 3s pause at the top
• 355 Clean

All pause everything today! Then I did a quick heavy clean so that instagram still things I’m strong. -4×4 deadlift, pause 3s at the knee going up and down -6×6 Strict HSPU, pause 3s at the top and bottom (engaged) -6×6 Rope pull ups (3 right arm on top, 3 left arm on top) 3s pause at the top -355 clean #dekacomp #pausegains #crossfit #mondaymotivation #fitness #thosehatlexplatestho #beanathlete #reebokcanada #proenergyfit @dekacomp @hatlex_canada @reebokcanada @proenergynutrition

A post shared by Patrick Vellner (@pvellner) on Oct 23, 2017 at 5:27pm PDT

CROSSFIT TRANSFORMATIONS – Pat Vellner Before he was Famous

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