Another way to look at this: it takes about as much work to stop someone falling from 3m as it does to launch them 3m in the air. So if you can stop the guy falling, you could instead throw him into the air to the same height. It's not quite that simple (different muscle groups, etc) but a good approximation.
Flinging 50kg to a height of 3m above the release point seems a little high. I'm a fit adult male, although neither an athlete nor a fireman, and I can manage about 15cm. So I think friction is doing a significant part of the work here, likely between the fireman's clothes and the wall or window sill.
Still an impressive catch of course!