[Nick Dale]

I think the thing you’re trying to do is a replace edit where you park the playhead in the source monitor on the frame you want, then select the clip in the timeline and park the playhead on the frame you want the frame in the source to be. Then go to menu Clip > Replace with Clip > From Source Monitor Match Frame.

This is good function for matching action to audio.
Make sure the video track is selected for this function otherwise the option in the menu will be greyed out.