For your reading pleasure and edification:
Strength Training and the Firefighter - An Extra Ten Minutes of Air
by John Musser (on Starting Strength)
Clean Pull + Power Clean + Clean: (1 + 1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x (1 + 1 + 1) x 2 (5 min)
Click here for a video of the clean pull as well as a detailed explanation.
3 rounds for time of:
6 Standing Broad Jumps
21 KB Swings, 2 pood/1.5 pood
(Courtesy of CF Football)
Each broad jump is 6 feet, so this works out to 2 black rubber mats per jump (since the mats are 3' x 3'). Scale as necessary.
Compare to 2015.02.26.
Accumulate 2:00 on your hands (handstand, handstand walking, L-sit, etc.). While resting, be sure to get some mobility work done.