I have the same MB and CPU currently I am running my cpu @ 3.2 Ghz @ 1.25 V with the BOX cooler.I have pumped up the FSB to overclock the ram, but for your requirements I thing these settings in the bios will work:
FSB 315 - this will give you 3 Ghz and almost certainly with no voltage increases( at 9.5 multiplier)
ram ratio - 2.5 - gives 787(this is a bit lower than specs)
pci-e frequency - 101 Mhz (to lock it)
memory timings to auto
voltage control to manual and all voltages to manual
IMPORTANT: I had problems raising CPU voltage with bios F4, try F5 if any problems arrise.
also turn off all automatic overclocking options like CIA2.
Just try and test for stability.