Read the FNAL "Approved" procedure on https://seaquest-docdb.fnal.gov/cgi-bin/sso/ShowDocument?docid=10355 
The similar (but summarized) steps are mentioned below.

Unloading the calibration insert

1. Go through all the following steps before you start this procedure, becuase you want to make sure to bring what you need to NM4 to avoid multiple trips to the Hall.
2. Notify the Target Expert and the Run-Coordinator, and make sure the FNAL RCT and the team is available to join you.
3. Pickup NM3 Key and NM4 Key.
4. Ask the Target Expert to close the Gate-Valve and the GV-Bypass, and make sure the TO is at the counting-house with the WalkieTalkie.
5. Confirm that the collar, screws, tools (wrenche and allen-wrench) are there at the back of the hall.
6. Confirm that the handle and the bolts to connect to the insert are there at the back of the hall.
7. Take Cryo-Gloves with you.
8. Wear Level 3 PPE: Coveralls, Gloves, Shoe-Covers.
9. Access NM4, go to the target material prep-area.
10. Ensure that you have the collar on top with the screws. If not, you will have to go outiside and bring, so it's better to confirm.
11. Ensure that you have the 3/16-wrench, and allen-wrench with you to disconnect the microwave and NMR connectors. If not, you will have to go outiside and bring, so it's better to confirm.
12. Bring the cart with all the tools and parts towards the cryoplatform and stop at where the ODH sensors are (near the stairs to the cryoplatform).
13. One person should go to the cryoplatform and open the backfill line gHe supply, set the regulator to ~ 4 psig, and make sure the cylinder level is at least above 500 psi, and then and come back.
    If you don't have enough gHe, then go back to the control room and inform the Target Expert to replace the gHe cylinder.
14. Turn ON the Fans in the cave using the switch located near the ODH sensors.
15. Enter NM3 with the cart.
16. Leave the cart, near the Turbo-pump, specifically a the right-hand-side of the Turbo.
17. Plug the power cable to the cave's light.
18. Enter the cave with the tools (3/16 wrench, allen wrench), and the handle with the bolts.
19. Open the two valves to backfill the fridge. Monitor the pressure gauge to make sure the pressure in the fridge is going up. It will take some time to get the pressure slightly above the atmospheric pressure. Until that, you can proceed to Steps 20, 21, 22
20. Disconnect the microwave wave-guide and place it on top of the target lifter carefully. You will have to use the allen-wrench
21. Disconnect the NMR cables from the connectors, you maybe able to disconnect by just rotating the connectors by-hand, if that doesn't work use the wrench just to make the connector loose enough, and then disconnect the NMR cables and propely arrange it away from the fridge.
22. Confirm that the 0.5 psig relief-valve is relieving gHe by listening the sound that comes when you hold your hand/palm to close and open that valve's mouth. If you don't hear that sound, then check again the pressure gauge to ensure that you ar e still backfilling the fridge, and wait until the fridge is backfilled completely.
23. Make sure that you have a blanc-off to close the fridge once the insert is taken-out. If not, stop the work, Close the two backfill valves, exit NM3 , then go to the cryo platform, close the gHe supply cylinder to backfill, and go to the counting-house and bring a clamp with you to continue (you will have to open the gHe cylinder, regulator again on your way back to NM4 to proceed on this procedure).
24. Connect the handle to the insert and tighted the screws, and connect the hook to the handle.
25. Wear the cryo-gloves and grab the hook connected tot the pulley.
26. Open the Clamp, and take it away from the top of the fridge and keep it somewhere on the magnet cryostat where you can quickly grab it.
27. Take the Insert out: one person will pull the rope of the pulley and the other person will guide the insert out from the fridge.
28. Close the fridge by the blac-opff and affix the clamp.
29. Close the two backfill valves.
30. While once person move the insert carefully down to NM3, the other person should take all the tools and go NM3 and guide it to be move into the cart.
    You can place your tools in the zip-lock bag hanging on the cart.
31. Once the insert reaches the cart, fix the insert using the collar and the screws.
32. Disconnect the hook, and the person in the cave can now go to NM3 and join the other person in NM3.
33. Turn-off the lights in the cave by disconnecting its cable from the power outlet.
34. Move the cart from NM3 to back of the NM4 (material station).
35. Label a bottle, and then Unload the material into that bottle.

Loading the calibration insert

1. Go through all the following steps before you start this procedure, becuase you want to make sure to bring what you need to NM4 to avoid multiple trips to the Hall.
2. Notify the Target Expert and the Run-Coordinator, and make sure the FNAL RCT and the team is available to join you.
3. Pickup NM3 Key and NM4 Key.
4. Ask the Target Expert to close the Gate-Valve and the GV-Bypass, and make sure the TO is at the counting-house with the WalkieTalkie.
5. Confirm that the tools (wrenche and allen-wrench) are there at the back of the hall.
6. Confirm that the handle and the bolts to connect to the insert are there at the back of the hall.
7. Take Cryo-Gloves with you.
8. Wear Level 3 PPE: Coveralls, Gloves, Shoe-Covers.
9. Access NM4, go to the target material prep-area.
10. Ensure that you have the collar on top with the screws. If not, you will have to go outiside and bring, so it's better to confirm.
11. Ensure that you have the 3/16-wrench, and allen-wrench with you to disconnect the microwave and NMR connectors. If not, you will have to go outiside and bring, so it's better to confirm.
12. Bring the cart with all the tools and parts towards the cryoplatform and stop at where the ODH sensors are (near the stairs to the cryoplatform).
13. One person should go to the cryoplatform and open the backfill line gHe supply, set the regulator to ~ 4 psig, and make sure the cylinder level is at least above 500 psi, and then and come back.
    If you don't have enough gHe, then go back to the control room and inform the Target Expert to replace the gHe cylinder.
14. Turn ON the Fans in the cave using the switch located near the ODH sensors.
15. Enter NM3 with the cart.
16. Leave the cart, near the Turbo-pump, specifically a the right-hand-side of the Turbo.
17. Plug the power cable to the cave's light.
18. Enter the cave with the tools (3/16 wrench, allen wrench), and the handle with the bolts.
19. Open the two valves to backfill the fridge. Monitor the pressure gauge to make sure the pressure in the fridge is going up. It will take some time to get the pressure slightly above the atmospheric pressure. Until that, you can proceed to Steps 20, 21, 22
20. Disconnect the microwave wave-guide and place it on top of the target lifter carefully. You will have to use the allen-wrench
21. Disconnect the NMR cables from the connectors, you maybe able to disconnect by just rotating the connectors by-hand, if that doesn't work use the wrench just to make the connector loose enough, and then disconnect the NMR cables and propely arrange it away from the fridge.
22. Confirm that the 0.5 psig relief-valve is relieving gHe by listening the sound that comes when you hold your hand/palm to close and open that valve's mouth. If you don't hear that sound, then check again the pressure gauge to ensure that you ar e still backfilling the fridge, and wait until the fridge is backfilled completely.
23. Make sure that you have a blanc-off to close the fridge once the insert is taken-out. If not, stop the work, Close the two backfill valves, exit NM3 , then go to the cryo platform, close the gHe supply cylinder to backfill, and go to the counting-house and bring a clamp with you to continue (you will have to open the gHe cylinder, regulator again on your way back to NM4 to proceed on this procedure).
24. Connect the handle to the insert and tighted the screws, and connect the hook to the handle.
25. Wear the cryo-gloves and grab the hook connected tot the pulley.
26. Open the Clamp, and take it away from the top of the fridge and keep it somewhere on the magnet cryostat where you can quickly grab it.
27. Take the Insert out: one person will pull the rope of the pulley and the other person will guide the insert out from the fridge.
28. Close the fridge by the blac-opff and affix the clamp.
29. Close the two backfill valves.
30. While once person move the insert carefully down to NM3, the other person should take all the tools and go NM3 and guide it to be move into the cart.
    You can place your tools in the zip-lock bag hanging on the cart.
31. Once the insert reaches the cart, fix the insert using the collar and the screws.
32. Disconnect the hook, and the person in the cave can now go to NM3 and join the other person in NM3.
33. Turn-off the lights in the cave by disconnecting its cable from the power outlet.
34. Move the cart from NM3 to back of the NM4 (material station).
35. Label a bottle, and then Unload the material into that bottle.