Good advice from people already. If you are time crunched and having problems recovering try somethign like this:
20-30 back squats empty bar. Over the next 10-12 minutes do a set of 3 back squats with a little more weight on the bar each set until your 10th set is challenging but not quite a max effort.
A day or two later to the same thing with powercleans.
A day or two later do something similar with presses and pull-ups. No extra weight on the pull-ups if BW is fairly challenging. That will be 30min of trainign per week and you whould actually see some good benefit on the field.