Not trying to be funny, but Spec Ops need, well, special tactics to take down.
If Spec Ops spawn, and you go straight for them, you'll die. Generally because they try to operate as a wing, and will dogpile you the minute you try and go toe to toe with one of them. I'll grant they're one of the tougher encounters, and can turn the tide of battle, but I've won many High Intensity CZs where enemies get the Spec Ops spawn, and my allies get a god-awful Warzone Correspondent spawn, and barely had the enemy get over 50% progress.
I go in with a Krait MK2, and defences aside, my fitting is an overcharged C3 beam with thermal vent, Overcharged C3 Multi with Corrosive Rounds, Overcharged C3 Multi with Autoloader, and 2x C2 Shard Cannons.
- Shard Cannons, despite being Guardian, anti-Thargoid weapons, are great distributor-friendly anti-sheild weapons which overwhelm enemy shields quite effectively. Spec Ops are lucky to get more than one SCB in, provided I can keep point on the enemies.
- Resistance-reduction weapons are king. This is because the resistance reduction helps damage from your allies, and if you're going toe-to-toe with Spec Ops without allies helping, good luck.
- Don't go at them straight away. When they spawn, spend some time taking out other enemies first. The Spec Ops will make some ground for the enemy, but eventually, they'll split up, allowing you to take them down one at a time, aided by an ally to boot usually.
- Target powerplants on spec ops once their shields are down. Against solid targets, it's way better use of ammo... you can kill most hard targets at 60% hull.
- If all four spec ops are wailing on you, fly through a blob of allies asap, and keep going til you're about 15k away.
Honestly, Spec Ops are entirely doable, and you can still clear the CZ without needing to reload with Synthesis.
On the other hand... Enemy Captains I feel are totally overpowered. They flee before I can even down their shields, so I never bother. They should really hang around for the whole combat, like Spec Ops.