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I would change the transmission fluid using OEM style fluid, if that is synthetic then use that, but if it's not then I wouldn't use synthetic, reason being is the synthetic can be slipperier due to friction modifiers and the syncro problem is that they don't have enough grip in their little wet clutch plates.
I think your owners manual suggests new transmission fluid every 90,000 miles under normal/light use but it sounds like your car had harsh use for a bit so it's time already for new transmission fluid.
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