Can't properly render After Effects composition so I can finish in PP. PLEASE HELP ME

I tried the DL, its not working proper i believe bc the compositions I have in After Effects are graphics heavy. So, I read i chould just export the comps i want and then upload to PP where I plan add transitions, audio etc... I tried importing directly from within the PP project panel and it just gave the circle of death like it was trying but not going to work, not ever... UGH

I have been using the AVI format, and RGB, and RGB + Alpha, and Alpha. Just Alpha clearly wasn't proper bc all it rendered was a white screen.

RGB works, but the file is 3G. So when i play it back on my computer it doesn't play proper, not fluid, it's choppy. clearly something is wrong and i can't get it into PP obviously.

I clearly need to learn more on rendering, codecs. and the best workflows when using AE for graphics and PP for editing. I find myself in a position where I am so invested in AE for this project, I am asking myself do I even need to use PP but I think it's much better for editing, sound, transitions etc... 

I am beyond grateful for anyone's wisdom and advice here!

brad