It's just a press fit and held into place with the rubber boot/ring. Anything with a hook will work to pull them apart. I used a small L-shaped screwdriver.
On the wiring, the front connectors are pretty easy to disassemble - just release the tabs and the pins will come out. Rears are a little more challenging - the two bulb wires can be removed from the bulb base connector but I couldn't see how to disconnect the ground so I ended up cutting and splicing (adding an extension). As HogWild said, not much room to work with so a mistake here would prob require buying a new harness. It all worked out tho. Here's a few pics for you.