- 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
CROSSFIT TRANSFORMATIONS – Pat Vellner Before he was Famous
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