Hi easye,
Pre-build a few frag racks from PVC and eggcrate to place your corals on, make the height close to where they are now.
I would take the rock out in segments.
The top layer of rock first, that which isn't in contact with the sand bed.
This will help keep the storms and other things to a minimum.
Start "cooking" that straight off.
Then, piece by piece begin removing the rest of the rock.
At this point I would definitely leave the fuge online to help water quality.
Whether you wish to remove the sandbed right away, or wait a little later down the road is your call.
When you do, drain as much of the tank water as you can before you scoop it out (saves on making so much RODI).
I find that a regular old dustpan works GREAT for taking out the sand.
To get the last bits of grain in there, you can either take the tank to the yard and hose it out, or wet-vac that bad boy.
You may find yourself with too much rock at the end of this.
Remember a lot of flow is fun, but the most important thing is how you use it.
Vortechs, like Tunze can be placed at the bottom of the tank to keep detritus in suspension, into the overflows and into the skimmer. The "Poop Loop."
If you want to go gangbusters, by some acrylic rods from an online vendor like US Plastics (a few pennies per foot).
Drill a few 3/4" deep holes in the bottom of your base rock to keep it elevated off the bottom of your tank.
It is a lot cleaner looking than eggcrate, and detritus won't pool like it does if the rock is in direct contact with the glass.
Whether you chose to line the bottom of your tank with Starboard or not is your call.
IMO, it is purely for aesthetics...I like black, makes corals pop.
Siphon weekly after you put the rock back in until it is done sluffing.
Then siphon as needed.
Filter socks are great for the first few months but after that you should not need them and can easily siphon the area in the sump where detritus settles, generally in front of a baffle.
Once you notice your macros stop growing/receeding. it is time to ditch the fuge. Turn it into a frag growout tank.
If you want to have a babysitter for the corals thats cool.
The fish will be fine.
Throw some larger PVC couplings in the tank so they have "houses".
Less stress on the fish that way.
Hope this helps,
Sean