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While driving if i mash on the pedal i hear a "clunk" is the best way i can describe it when it shifts gears, sort of a jerk i guess then everything is fine. if i press the pedal more gradual it doesn't happen. Is this normal?

Sounds like you have a busted front engine mount.

Is that one right behind the radiator that they use hockey pucks for? if so it looks new.

If it helps, mine looked brand new too, but I got a buddy to shift into Drive and rev it a bit with the brake on and it stretched like the 'ol Stretch Armstrong used to. Very common part to fail.

It doesn't matter how it looks, it's how it moves. They've broken after a few weeks for some months.

They break at the bottom. You will not be able to see it until it is removed.

i watched a video on here about how the engine would move when reved. I checked min out and didnt move that much. I'll double check it. If it isnt that is there anything else it can be? thanks for all your help so far though.

My transmission does that. I think it's on the way out. It sometimes slams into gear with a loud thump, particularly when starting out in first, or when going quickly off and back on the throttle. But, heck, maybe I have a busted motor mount too. I thought it was the trans.

see if you can get your car scanned, there was something about a code being thrown by the tranny that causes the solenoid to make the tranny shift with full force because the computer sees it taking too long to shift. I can't remember exactly, but the SES light won't come on for this, you would need a tech 2 I believe.

run a search, I also think there may be a technical service bulletin about it too, hey worth a shot.....

That would be the PCS (pressure control solenoid), expensive fix because its located in the tranny. If this is your problem you can help it/ delay tranny repair by doing a shift kit.

I installed a homemade shift kit, basically a Trans go shift kit but sourced all the parts myself.
Heres a link to what I did.
viewtopic.php?f=12&t=26996