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K&N will flow better and as an added benefit you dont ever have to replace it. You just wash it and re-oil it every once in a while.
As far as the popping goes, it is caused by the factory tune. The computer has the car running rich, which means that during deceleration unspent fuel is making its way into the exhaust and is ignited by the hot pipes. The result is the loud popping noises. This is completely normal for GTOs. If you wish to eliminate the popping a tuner should be able to lean out your tune to get rid of it.
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