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Welcome to the MIWOD Community.
To answer your questions:
1.Working with mobility will allow you to express proper positioning/technique which results in the best expression of your strength. Resolving performance limiters which are mobility related directs your energy to performing the skill, lift, task etc. The movements are “less expensive” to complete.
2. Mobility Wod prioritizes midline stablization over everything. Following the “core to extremity” concept if you don’t organize and brace your spine in a neutral position with head aligned over shoulders and ribcage over pelvis you can’t effectively transmit energy to the primary engines of your hip and shoulder.
Start with your lower back then hip and shoulder.
Keep session to 3 elements.
3. Work with an exercise until you stop seeing change or the issue is resolved.