Wales Sevens captain Adam Thomas says his side have got what it takes to repeat their shock performance of four years ago at this weekend's Rugby World Cup Sevens in Moscow.
We've got Fiji in our group which will be a good marker for us. There are no mugs and it will be a tough old task
In 2009, Wales shocked the rugby world as they were crowned world champions as 80-1 outsiders.
Lee Williams is the only survivor from the last tournament to take part this time around but Paul John's side still boast plenty of experience with Thomas and Rhys Shellard two of the more senior men, alongside Williams.
"We've got a good squad and got boys back like Gareth Davies with the rest made up of boys who have played all season," said Pontypridd full back Thomas.
"Everyone has had enough game time under their belts this season to carry that into the World Cup.
"We've got a lot of experience in the squad with myself, Lee Williams and Rhys Shellard plus the youth of Alex Webber and Chris Knight coming in."
Wales begin their World Cup defence in what looks a hugely physical pool alongside Fiji, Tonga and Uruguay.
But after competing well throughout the IRB World Series, finishing seventh overall, Wales will be more than confident on the task ahead.
"We've had conditioning weeks and competition weeks in France and Aldershot and those have been really positive," said Thomas on Wales' preparation.
"We've had a top season with a Plate final, a final in Hong Kong and a semi-final in Glasgow so we know we can do it. It's a one off tournament, so hopefully we can get another win.
"The usual suspects will all be dangerous - Fiji, New Zealand, South Africa - they've had a really good year.
"We've got Fiji in our group which will be a good marker for us. There are no mugs and it will be a tough old task.
Thomas goes into the Sevens World Cup on the back of securing a league and cup double with Pontypridd. Wales' first game of the tournament is against Uruguay in Pool E on Friday, before meetings with Tonga and Fiji on Saturday.
"Uruguay are a very physical team, as are Tonga and Fiji really," added Thomas.
"Uruguay were at Las Vegas this year so we've seen them play and it's not like we're going into it with a blind eye.
"It was a really good season with Pontypridd winning the double and hopefully I can carry that form into the Sevens World Cup."
Twelve young people have been selected to follow a one year WRU Coach Core apprenticeship programme. Coach Core was set up by the Royal Foundation of the Duke and Duchess of Cambridge and Prince Harry as part of the Olympics legacy in 2012 and the Duke of Cambridge was on hand to meet the apprentices on their first day in the job. The programme has been funded by the Hunter Foundation.
We look back on the victory over Fiji that makes it three from three for Wales in this World Cup, in a special extra Principality Welsh Rugby Union Podcast. We hear from Wales coach Warren Gatland, captain Sam Warburton, plus Gethin Jenkins, Tomas Francis, Alun Wyn Jones, Dan Biggar, Matthew Morgan and Tyler Morgan, as well as defence coach Shaun Edwards and getting the Fijian perspective from coach John McKee.
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