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I tend to follow the general rule of
LT77 - ATF Dexron 3
R380 - MTF94
LT230 and everywhere else - EP90 GL4 Mineral
Sounds like you need to strip the top end of your gearbox down Tom, it usually doesnt get touched by reconditioners.
Yes I think you're right although if it was anything in the linkages I would have expected it to be stiff all the time not just when the vehicle is moving. I checked with them and they replaced all the synchros and baulk rings. I don't think it was the synchros in the first place as you normally get a short crunch when they start to go.
No way of knowing without pulling it all out and having a look!