Sounds similar to the issues i had with my Quest3.
I am not sure if i completely understand what your are experiencing but for a lot of people using PCVR issues ranges from random hick-up and frame drops to complete freeze for seconds, half the screen being black and controllers stop working (I can tell about this worst case from my own experience).
Interestingly certain movement cause more issues than others. Most people confirmed that doing squads will always cause flickering, lags, ... for them.
Those issues are caused by Quest 3 being incompatible with Wifi routers and how it negotiates connections.
Check if youre Wifi connection is lower than it should be and if the bandwidth is varying significantly.
Other users report of their GPU running at lower speed than specified, causing some FPS issues.
And I noticed a complete strange and random behavior with my controllers. Even in well lit rooms controller have issues with tracking. On other days everything seems to work. One reason for those issues may be PCVR connection issues. When Quest 3 was not able to get a stable Wifi connection (although, dedicated router 1 meter away) I could not use controllers at all.
I also had issues regarldess of PCVR connection and I was able to use controllers in a pitch black room at one day but on another day the controller tracking was not reliable in a lit room.
(I just checked again on those topics here in this forum to see if they were solved but .. well)
You can find the related threads here in the forum and maybe there is something that help you to solve your issue or rule out some of those causes for you.