First of all where are you in the world...UK?
The Powerhead I use is a variable and its made by Interpet, They are great and not too expensive either. Pretty versatile on been able to direct flow etc.
As for adding crew... you need to do that when your tank settles and your ammonia is 0 Nitrates also should be less than 10. You usually get a hint of when its time when you get a Diatom outbreak. This appears as a brownish carpet that will pretty much cover everything. If your using cured live rock this will probably be about day 5 - 7 but uncured can take from 4 to 6 weeks.
Add your clean up crew slowly (but not the shrimp, do that when you add your first fish) If you look in my nano journal you will see how best to do a slow aclimatise as snails can be super sensertive and just throwing them in may lead to death
Fish get put in when your nitrates between 5 - 0 and all tank stats are stable, i.e. Temperature PH s.g. and try to avoid adding too many at once, this could overload your fragile setup and send nitrtaes off the scale and cause a lot of serious problems, not to mention dead fish
Corals are last and should be put in when the tanks had a little time to mature, again just a few at a time to give the bacteria time to catch up with the poo output.