Ive done it...finally
I had everything unbolted as the Haynes manual says. But the Haynes manual says to remove the transmission cable (mines an automatic, I don't know if you would have to on a manual box) I didn't bother doing that. I removed the drivers side track rod end the 2 bolts holding the front exhaust pipe so it would lower down (one sheared off as expected). I then slid the whole rack as much as it would go towards the passenger side of the car so I could manoeuvre the inner track rod on the other side out of the hole.
I could then lower the rack down and wriggle it out through the gap.
Because the gear box was supported on the trolley jack I was able to lower it just enough to help me get it through.
Hope this makes sense to anyone out there!!..... I think patience is key here
