10 alt lunge with dislocate
10 plate GTOH
10 PVC OH squats
3 min pulling EMOM,
shoulder and hip stretch between sets
The wod is a benchmark and is the same rep scheme as DT. Scale the weight as needed, and if you can TRY the OH squats.
If you have no intenton of every doing an OH squat then go front squats and hang power cleans.
If you struggle with OH squats use this time to practice, work on mobility and get into the position.
12 Deadlifts 52.5/37.5kg
9 OH squats
6 Hang power snatch
Similar to the barbell wod DT, but requires more skill and mobility.
Look to pick a weight that you can do each movement in no more than 2 sets.