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You can technically shift without depressing the clutch pedal at all. I know I'll probably catch some shit for posting this but I dont really care, Ive been in ur situation before and had to do the same thing. Right around 3,000 rpms, give or take a hundred rpms or so, the synchro's should be lined up momentarily, but dont just jam it in the next gear, its a fluid motion with a slight pause going into the next gear. It takes some finess but its possible.
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 in any situation....thou shalt blaze
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