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Whenever I'm driving hard enough and take my foot off accelerator if I'm in 3rd or 4th gear the gear lever itself jumps about a lot and can pop out of gear.
What I suggested would be my starting point to check or hopefully some other guys will post a better suggestion based on their experiences which won't cost too much. Good luck.
Any advice is great. Was talking to mechanic today he said either rebuild box or swap it for another.
How can I check the linkages?
The mechanic may well be correct. Never had to check linkages but I know it would much easier on a ramp. Might be worth arranging a visit to a trusted local independent garage to get a proper diagnosis.